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  • CrossFit Manassas WODs
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30

  • Front Squat : 5-5-5-5
  • Alt EMOM 16 mins: Hang Snatches and Double Unders
  • Front Squat : 6-6-6-6
  • 3 RFT: Wall Balls and Dumbbell Burpee Box Step Overs

Oct | 1

  • Power Clean + Hang Squat Clean & Jerk 1-1-1-1-1-1-1
  • Alt EMOM 21 mins: Power Clean & Push Jerks, Toes-to-bars and Burpees
  • Alt EMOM 12 mins: Bear Crawls, Paloff Holds, Dead/Static Hangs and Broad Jumps
  • 4 RF-ME: Alternating Pistols, 400 m, Toes-to-bars and Strict Pull-ups

2

  • Back Squat : 5-5-5-5
  • 4 RFT: American Kettlebell Swings and 400 m
  • Clean & Jerk : 1-1-1-1-1-1-1-1-1-1
  • FT: Row Calories, Ground-to-Overheads and Strict Handstand Push-ups

3

  • Split Jerk : 2-2-2-2-2-2-2
  • Mary
  • Speed Deadlift : 6x3 at 70% 1RM
  • 3x RFT: Assault Bike Calories and Farmers Carry Walking Lunges

4

  • Bench Press : 5-5-5-5
  • 4x RFT: Rows, Max Rep Push Ups and Banded Face Pulls
  • Bench Press : 5x4 at 80% 1RM
  • AMRAP 12 mins: Strict Pull-ups, Pull-ups, Ring Dips and Push-ups

5

  • 2 Snatch Balance + 1 Overhead Squat 1-1-1-1-1-1
  • Deadlift : 5-5-5-5
  • AMRAP 12 mins: Kettlebell Snatches, Wall Balls and V-ups
  • AMRAP 35 mins: Thrusters, Kettlebell Swings, Wall Balls and Box Jumps

6

7

  • Split Jerk : 2-2-2-2-2
  • Front Squat : 8-8-8
  • AMRAP 10 mins: Pull-ups, Push-ups, Air Squats and Double Unders
  • Deadlift : 1 Rep Max
  • AMRAP 8 mins: Pull-ups, Single Arm Dumbbell Hang Clean & Jerks and Single Arm Dumbbell Hang Clean & Jerks

8

  • Shoulder Press : 8-8-8
  • High Hang Snatch : 3-3-3-3-3
  • Row : 6x 250 m
  • Bench Press : 10x3 at 75% 1RM
  • 5 RFT: Double Unders, Push Press and Push-ups

9

  • Power Clean + Clean : 2-2-2-2-2
  • Back Squat : 3-3-3-3-10
  • Alt EMOM 10 mins: Deadlifts and Lateral Burpees
  • 15 minute skill work of your choice
  • AMRAP 30 mins: 400 m, Russian Kettlebell Swings, Row Calories and Burpee Box Jump Overs

10

  • Bench Press 3-3-3-3-10
  • "Tabata" - Airdyne Bike : 5 x 1 min / 1:30
  • Front Squat : 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 80%, 2 @ 90%, 4 @ 8...
  • Chipper: Row Calories, Toes-to-bars, Power Cleans and 2 more

11

  • CrossFit Games Open 20.1 - Rx'd
  • CrossFit Games Open 20.1 - Scaled
  • CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+

12

  • Snatch Pull + Snatch + Overhead Squat 1-1-1-1-1-1-1
  • Run 2400 m TT
  • AMRAP 30 mins: 400 m, Strict Pull-ups, Push-ups, and Air Squats

13

14

  • Front Squat : 5-5-5-5-5
  • AMRAP 20 mins: Double Unders, Row Calories and Wall Balls
  • WARM UP
  • 4x RFT: Rows, Snatches, 400 m and Snatches

15

  • Power Clean + Clean + Jerk 1-1-1-1-1-1-1
  • 15-9-6: Alternating Dumbbell Snatches, Handstand Push-ups and Chest-to-bar Pull-ups
  • warm up
  • Fran

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31

Nov | 1

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