CrossFit / Thu, Oct 30
- Coach Ivan
- Oct 30, 2025
- 1 min read
Pre WOD Strength '
5x5 Bench Press
WOD/RX
15 minute AMRAP:
15/10 Cal. Bike
30 KB Swings 53/35
60 Double Unders
WOD/SCALED
15 minute AMRAP:
10/7 Cal. Bike
20 KB Swings 35/26
60 Single Unders
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See AllTEST WEEK DAY 1 – SQUAT + CLEAN A) Back Squat 5×2 @ 90-95% or 1 Rep Max B) Hang Power Clean 5×2 (moderate, fast) C) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 – BENCH + SNATCH A) Bench
MONDAY Snatch Technique 12min EMOM 1 Power Snatch @ 60-70% 1 Overhead Squat Focus on: Speed under bar Stable catch Conditioning 5 Rounds 400m Run 12 Burpees 15 Wall Balls Rest 1 minute Mobility 10 min
Monday – Snatch Technique + Sprint Intervals Warm-Up 2 Rounds 200m Run 10 PVC Pass Throughs 10 Overhead Squats (PVC) 10 Hollow Rocks 5 Inchworms Skill / Strength Snatch Progression Muscle Snatch x 3 O
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3 Rds + 20 Reps
Rx