01. Oct
CrossFit WOD, October 1, 2022
10-1-22
Metcon (Checkmark)
Metcon (Time)
Partner Workout
8 minute AMRAP
4-8-12-16-20…
Bike Erg Calories
Burpee Box Jump Overs (24/20)
8 minute AMRAP
4-8-12-16-20…
Bike Erg Calories
Burpee Box Jump Overs (24/20)
-rest 2 minutes-
6 minute AMRAP
4-8-12-16-20…
Calorie Row
GHD Sit Ups
-rest 2 minutes-
AMRAP 4 minutes
4-8-12-16-20…
Calorie Ski
Sandbag Clean (150/100) (OR Power Cleans (185/125))
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
Power Clean + Push Jerk 2-2-1-2-2-1-1-1
2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE