CrossFit 10

Fitness To The Tenth Power

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Monday, Oct. 8, 2018

8 October, 2018 (02:00) | WODs | By: derek

Strength (Make Up Day):

Pick any remaining lifts and work up to a hard but doable 3 rep max.

  • Back Squat
  • Barbell Lunge (Front or Back; L/R=1)
  • Bench Press

Pick any remaining exercises and work up to a hard but doable 2 rep max or max rep.

  • Hang Squat Clean (2 rep max)
  • Pull-Up: Pick a strict pull-up variation in which you can perform a maximum of 6 to 12 reps. 
  • Push Press (2 rep max)

New Strength Worksheet

OR

3 Rounds for Max. Reps:

  • Power Clean 30 seconds / Rest 30 seconds
  • Power Clean 25 seconds / Rest 35 seconds
  • Power Clean 20 seconds / Rest 40 seconds
  • Power Clean 15 seconds / Rest 45 seconds
  • Power Clean 10 seconds / Rest 50 seconds
  • No rest between rounds

 

 

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