top of page
Search

CrossFit / Fri, Oct 10

Pre WOD Strength

5 Sets of 5 Back Squat @ 65% of Max


WOD/Rx

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

40-30-20-10

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups


WOD/Scaled

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

35-25-15-5

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups

 
 
 

Recent Posts

See All
ATI STRENGTH | WEEK 3 | Aug 24-29

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 
CrossFit | Aug 24 - 29

MONDAY For total reps, complete 3 rounds of as many reps as possible in 4 minutes of: 10 shuttle runs (50 feet) 21 toes-to-bars In the time remaining, complete the following: Round 1: As many snatches

 
 
 
ATI STRENGTH | WEEK 2 | Aug 17-22

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 

4 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
Adrian Van Poppel
Oct 11, 2025

225# squats

Shortened to 30/20/10

Like
Nick Vay
Nick Vay
Oct 10, 2025

253 Rx

Like
joetorrano
Oct 10, 2025

234 Reps, Rx

Edited
Like
Jonathan Shores
Jonathan Shores
Oct 10, 2025

Changed the workout because triceps are shot


40-30-20-10

Cals on Row

DU’s

Sit Ups


13:23

Like
bottom of page