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04. Oct
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CrossFit WOD, October 4, 2022

10-4-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
3 Sets
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)

Metcon (AMRAP – Reps)
"What I See"

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)
25ft Handstand Walk

Scoring: Reps

Metcon (AMRAP – Rounds and Reps)
Death by Double Box Bar MuscleUps

Minute 1: Complete 2 Box Bar Muscle Ups
Minute 2: Complete 4 Box Bar Muscle Ups
Minute 3: Complete 6 Box Bar Muscle Ups
….Until you can no longer complete the amount of reps within the minute

Max amount of rounds: 16

Scoring: Rounds + Reps

Accessory Work
Pressing Snatch Balance + Heaving Snatch Balance 6-6-6
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE

Snatch Pause Pull + Snatch Panda Pull + Snatch 5×3
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE

Snatch Pull 3-3-3-3-3
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch

3 Sets
7 Wide Grip Bench Press
20 Banded Tricep Push Downs
10 Seated Double Dumbbell Curls