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WODs 10/7/19 - 10/13/19

MONDAY 100719


Weightlifting Complex

2 front squat + 1 split jerk

5 sets building across sets

Rest 2:00 btw sets


Rx: Metcon (Time)

For time (14 minute cap)

30 WBS (20/14 - 10ft)

45 TTB

30 WBS

45 Chest to bar

30 WBS


Scale: Metcon (Time)

For time (14 minute cap)

30 WBS (20/14 - 10ft)

45 Knee raises

30 WBS

45 Pull ups

30 WBS



TUESDAY 100819


Metcon (No Measure)

4 sets:

12/10 cal bike at 250 watts

6 bar facing burpees

12/10 cal bike at 300 watts

6 bar facing burpees

12/10 cal bike at 350 watts

6 bar facing burpees

12/10 cal bike at 400 watts

6 bar facing burpees


REST :90


250m Row @ conversational pace

7 box jump overs

250m Row 5 seconds faster

7 box jump overs

250m Row 5 seconds faster

7 box jump overs

250m Row 5 seconds faster

7 box jump overs

3 min rest btwn sets



WEDNESDAY 100919


Push Jerk

3 min EMOM x 2 reps @ 70%


Back Squat

3 min EMOM x 2 reps @ 70%


Metcon (3 Rounds for time)

3 sets

400m run

12 Handstand push ups (Rx+ Strict HSPU)

10 Thrusters (65/95)

Rest 3:00



THURSDAY 101019

Snatch complex

4 sets; building across sets

High hang power snatch + hang squat snatch + squat snatch

Rest 2:00 btw sets


Metcon (Time)

3 rounds for time

25/20 Bike

500 Row

400m run



FRIDAY 101119

Crossfit Open 20.1



SATURDAY 101219


Metcon (AMRAP - Reps)

Teams of 3

20 minute Cap

Complete 600 DU (900 singles) between 3 teammates

*Switch every 100


AMRAP btw teammates NOT doing DU

15 Cal row

12 box jump overs (24/20)

9 American KBS (70/53)


Max Assault Bike calories in remaining time of the 20 min CAP

The jump ropes are not counted in the score, just the AMRAP and calorie row



SUNDAY 101319

Accessory Work

4 sets

12 Step back lunges AHAP

12 Banded glute bridge raises

Rest as needed

Metcon (5 Rounds for time)

E2MOM x 5 sets

6 Power cleans @ 60% of 1RM

6 Bar facing burpees

Aerobic Conditioning

4 sets

25/20 Assault bike calories @90%

Rest 2:00

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