WOD

Tuesday 10/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 3 Snatch Grip Deadlifts + 3 Hang Power Snatches
2nd – 45 second Wall Sit

*Focus on polishing technique before increasing weight on this EMOM
*Hamstrings should be parallel to the floor on wall sits

B. 5 Rounds For Time
24 Wall Ball Shots
12 Power Snatches
6 Burpees over Bar

*In Teams of 2

M – 95/75
W – 65/55

*20 Minute Time Cap

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Monday 10/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. In 4 Minutes…
150m KB Farmers Carry
15 Box Jumps
15 Deadlifts
 
Then in 4 minutes or less…
400m Run

A2. In 5 Minutes…
200m KB Farmers Carry
20 Box Jumps
20 Deadlifts

Then in 5 minutes or less…
600m Run

A3. In 6 Minutes…
300m KB Farmers Carry
25 Box Jumps
25 Deadlifts

Then in 6 minutes or less…
800m Run

M – 155/115
W – 105/75

*Rest is permitted when / if the athlete finishes the run / deadlift within the given time cap

B. 5 Minute AMRAP
Partner Box Step-ups

*Score total box step-ups per team

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Sunday 10/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Tabata (20 sec on : 10 sec off)
Minute 1 – Strict Press
Minute 2 – Push Press
Minute 3 – Push Jerk
Minute 4 – S2O

*Athletes will perform two 20 second rounds of each movement, then moving on to the next.

S – 35lb/15lb
Rx – 45lb/35lb

B1. 3 Minute AMRAP
20 Strict Press
AMRAP Toes-To-Bar

Rest 3 minutes & add weight to bar

B2. 3 Minute AMRAP
20 Push-Press
AMRAP Pistol Squats

Rest 3 minutes & add weight to bar

B3. 3 Minute AMRAP
20 Push-Jerk
AMRAP Burpees

Scaled – 65-85-105 / 35-55-75
Rx – 95-115-135 / 55-75-95
*Modify as needed

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Wednesday 10/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Complex
1 Squat Clean + 9 Front Squats
S/S 6-10 KB Bottom’s Up Press (for first 4 sets)

*On the second set add weight and decrease reps by 1
*Work all the way down to a 1RM Squat Clean
*25 minute clock

B. 8 Minute AMRAP
2 Alt. Arm Single-Arm KB Swings
2 Air Squats
2 ABMAT Sit-ups
4 Alt. Arm Single-Arm KB Swings
4 Air Squats
4 ABMAT Sit-ups
6 Alt. Arm Single-Arm KB Swings
6 Air Squats
6 Sit-ups
etc…

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Monday 10/1

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
– 1 Sumo Deadlift High-Pull

*Each minute on the minute, increase reps by 1
*Stick to the same weight for entire EMOM (use a relatively challenging weight)

B1. 4 Minute AMRAP
200m Run
10 Sumo Deadlift High-Pulls
AMRAP Handstand Push-ups

REST 1 MINUTE
 
B2. 4 Minute AMRAP
20/15 Calorie Row
AMRAP Wall Ball Shots

REST 1 MINUTE

*Set a 30 minute rolling clock and repeat both AMRAPS 3 times each

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