CrossFit WOD, October 4, 2021

December 12, 2022
CrossFit WOD, October 4, 2021



AMRAP 10:00 for Quality
6 (Inchworm Push-Up + Bootstrap Squat + Thoracic Rotations)
3 Hang Muscle Snatch
3 Overhead Squats
3 Clean Grip Behind the Neck Strict Press
6 Back Squats
6 Push Press
5 Kneeling Squat Jump to Vertical Jump


[15:00-30:00] Snatch
[30:00-45:00] Back Squat
[45:00-60:00] Push Press

Power Snatch (1RM)

Squat Snatch (1 RM)

Hang Power Snatch (5-5-3-3-1-1-1; rest as needed)

Build to MODERATE single for day - PRIORITY IS FORM over WEIGHT

Back Squat (3RM)

Push Press (5RM)

Conditioning EXTRA

5k Row (Time)

Max Effort 5k RowGoal for the 5k Row Time Trial should be at about -7sec/500m of 2k pace.

So if your 2k is 8:00, that is 2:00/500m, for a 5k goal pace should be 2:07-2:10/500m.

Cool Down/Stretch

[after class today]
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)

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