CrossFit Heavy Lift: October 2019

Saturday, October 26, 2019

WOD: 18 min AMRAP IGUG

6 Ring Dips
9 GHDs

WOD: 12min EMOTM

3 Clean and Jerks @ 90-100% BW

WOD: 20 min AMRAP IGUG

10 Calorie Row
15m sprint
5 Burpee bar hops
15m Sprint
10 AbMat situps
30m Sprint

WOD: CrossFit Open 20.2

20 min AMRAP of

4 Dumbell Thrusters @ 50/35#
6 T2B
24 Double Unders

WOD: 6 Rounds of

30 Russian Twist @ 35/26#
20 Air Squats
10 Box jumps @ 30/24"

WOD: 4 Rounds of
800m Run
25 Push ups
25 Sit ups

WOD: 20 min AMRAP:

5 Bench Press @ 95/55#
6 Deadlift @ 135/85#
7 Ring push ups
8 Calorie Row

WOD: 8 Rounds of

400m Run
20 Army Sit ups

WOD: CrossFit Open 20.1

10 Rounds or AMRAP in 15 min:

8 GTO @ 95/65#
10 Bar facing Burpees

15 min Cap

WOD: CFT

5000m row

WOD: 6 Rounds of

800m Sprint
Rest 2 minutes

Try to stay consistent with each sprint.

WOD: DA HOPPA

30 min AMRAP

♠️- Pull ups
♥️- Burpees
♦️- Box Jumps @ 24/20"
♣️- Front Rack Lunges @ 95/55#

FACE CARDS = 10
ACE = 15

WOD: 5 Rounds of

400m run
20 Abmat situps
10 Push press @ 115/75#

WOD: 15 min AMRAP

15 K2E
10 Deadlifts @ 185/135#

WOD: CFT

1000 meter row
50 Abmat situps
1000m Row
40 Abmat situps
1000m Row
30 Abmat situps
1000m Row
20 Abmat situps
1000m Row
10 Abmat situps