Aevitas Fitness

Stronger Together

WOD

CrossFit WOD, October 28, 2020

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10/28/2020

Metcon (Weight)
EMOM 10 minutes
M1: 5 Deadlifts @70%
M2: 5 HSPU
Metcon (Time)
Every 3 minutes for 5 Rounds
15 UB Wall Balls (20/14)
12 Sit ups
9 Box Jump Overs (24/20)

*Rest remainder of the time

Scaled = Wall Ball (14/10), Ring Push ups
RX+ = Wall Ball (30/20)

AT-HOME WOD
Metcon (Time)
Every 3 minutes for 6 Rounds
15 UB DB/KB Thrusters (50/35)
12 Sit ups
9 Box Jump Overs (24/20)

*Rest remainder of the time

CrossFit WOD, October 27, 2020

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10/27/2020

Snatch Grip Push Press (Weight)
Every 90 seconds for 6 Rounds
1 Snatch Push Press
2 Snatch Balance

@Moderate-heavy

Metcon (AMRAP – Reps)
Tabata
Alt. DB Hang Snatch (50/35)
Double Unders

Rest 2 minutes

Tabata
Alt. DB Hang Snatch (50/35)
Burpees

Scaled = DB (35/20), Single Unders
RX+ = DB (70/50), Triple Unders

AT-HOME WOD
Metcon (AMRAP – Reps)
EMOM 10 minutes
M1: 5 HSPU
M2: 30s Hollow Hold

Rest as needed then complete…

Tabata
Alt. DB Hang Snatch (50/35)
Double Unders

Rest 2 minutes

Tabata
Alt. DB Hang Snatch (50/35)
Burpees

CrossFit WOD, October 26, 2020

By

10/26/2020

Front Squat (Weight)
Every 75 seconds for 5 sets
3 Front Squats

*Build each set to a moderately heavy weight

Rest 2 minutes

3 sets of 5 @70%

*Based off the heaviest set in part 1

Metcon (AMRAP – Rounds and Reps)
AMRAP 11 minutes
5 T2B
10 Pistols
5 Power Cleans (135/95)

Scaled = Knee Tucks, Skaters Pistols, PC (75/55)
RX+ = Weighted Pistols (25/15) // use a bumper plate or KB (get as close to those numebrs as possible)

AT-HOME WOD
Metcon (AMRAP – Rounds and Reps)
Every 75s For 6 Rounds
3 Tempo Goblet Squats
5 Goblet Squats

*2 seconds down, fast up

Rest as needed then complete…

AMRAP 11 minutes
5 T2B
10 Pistols
5 Power Cleans (135/95)

CrossFit WOD, October 24, 2020

By

10/24/2020

Deadlift (Weight)
@0 minutes
Establish a 1RM Deadlift
Metcon (Time)
@15 minutes
Teams of 2
10 Rounds
12 Power Cleans (135/95)
9 Front Squats
6 Push Press

Scaled = Barbell (95/65)
RX+ = Barbell (155/105)

AT-HOME WOD
Metcon (Time)
Teams of 2

@0 minutes
Accumulate as much time as possible in a…
Handstand

@10 minutes
6 Rounds
12 DB Power Cleans (50/35)
9 Goblet Squats
6 DB Push Press

CrossFit WOD, October 23, 2020

By

10/23/2020

Metcon (Time)
4 Rounds
30 Unbroken Wall Balls (20/14)
10 HR Push ups
50 Double Unders
5 Strict Pull ups
10 HR Push Ups
50 Double Unders
5 Strict Pull ups

Rest 2 minutes between Rounds

**Cap @35 minutes
Score is total time minus rest.

Scaled = 30 Wall Balls (14/10), 100 Single Unders, Ring Rows
RX+ = 30 UB Wall Balls (30/20), 20 Triple Unders

AT-HOME WOD
Metcon (Time)
4 Rounds
30 DB/KB Swings (50/35)
10 HR Push ups
50 Double Unders
6 Sit Thru
10 HR Push Ups
50 Double Unders
6 Sit Thru
Rest 2 minutes between Rounds

**Cap @35 minutes