03. Oct
CrossFit WOD, October 3, 2022
10-3-22
Warm-up
Back Squat (5 x 3 )
Back Squat 5×3
5×3 Back Squats @ 72% 1RM Back Squat
*Do a set every 2 minutes.
Metcon (Time)
Might Get Loud
"Might Get Loud"
100 Double Unders
40 Wall Balls (20/14) (11’/10’)
100 Double Unders
30 Wall Balls (20/14) (11’/10’)
100 Double Unders
20 Wall Balls (20/14) (11’/10’)
Scoring: Time
Time Cap: 12 minutes
Metcon (Checkmark)
Cool Down
3 minutes of easy cardio
2 minute pigeon pose (each side)
1-2 minute quad smash (each side)
3 minutes of easy cardio
2 minute pigeon pose (each side)
1-2 minute quad smash (each side)
Accessory Work
Pause Snatch Balance + Overhead Squat + Snatch Balance 3-3-3-3-3
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 6.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 6.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
Front Squat 10×3
10×3 Front Squat @ 86% 1RM Front Squat
2 Sets (Not for time)
20 GHD sit ups with Med Ball
20 Parallette kick through and back
20 KB Side Bends (10/side)
2. Barbell Prep
1-2 sets:
5-10 Single Arm Press R/L (Light-Moderate) (each side)
5-10 Dip Only (45/35)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)