Saturday WOD

CrossFit Tysons Corner – CrossFit

Metcon (AMRAP – Reps)

E3MOM x 6

500/400m Row

Max Burpee over Erg

(partners alternate full rounds – 3 each)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

7 Am KB Swing (53/35)

7 Push Up

7 Toe to Bar

7 Wall Ball Shot (20/14)

7 Toe to Bar

7 Push Up

7 Am KB Swing

Partners alternate FULL Rounds.

Friday WOD

CrossFit Tysons Corner – CrossFit

Deadlift (1-1-1-1)

Double DT (Time)

10 rounds for time of:

12 deadlifts (155/105)

9 hang power cleans

6 push jerks
Scale rounds and weight as needed.

Thursday WOD

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

6 Rounds of:

3x Muscle Snatch

3x Behind the neck Push Press

3x OH Squat

Use 60% of Max Snatch.

Metcon (AMRAP – Rounds)

EMOM 15

Min 1. 10 Bar Facing Burpee

Min 2. 3x Power Snatch (70%)

Min 3. 3x Muscle Up

Wednesday WOD

CrossFit Tysons Corner – CrossFit

Front Squat (10-8-6-4-2-1)

Metcon (Time)

Scaled Damn Diane

3 rounds for time:

15 deadlifts (275/185)

15 strict handstand push-ups

Tuesday WOD

CrossFit Tysons Corner – CrossFit

Push Press (10-8-6-4-2-1)

Metcon (Time)

3 Rounds For Time:

10 Overhead Squats (135/95)

20 Push Ups

30 Rus KB Swings (53/35)

40 Sit Ups

50 Double Unders

Monday WOD

CrossFit Tysons Corner – CrossFit

Clean (1-1-1-1-1-1-1)

Build to 1RM

Metcon (AMRAP – Rounds)

EMOM 10

5 burpee over bar

3 front squat (75% BW)*

* bar starts on the ground

CFTC Lift

CrossFit Tysons Corner – CFTC Skill – Lift or Gymnast

Hang Power Snatch (5 sets of 2 @ 84-89% 1RM Snatch)

Snatch Grip Push Press (Find 2 RM)

Snatch Balance (Find 1RM)

Pause Back Squat (3 sets of 2 @ 92-96% 1RM)

Saturday WOD

Announcements

Sign up for the Sugar-Free Snapshot short nutrition challenge by Sat 10/24 at https://app.wodifyrise.com/Event/Event.aspx?u=sugarfreesnapshot
.

CrossFit Tysons Corner – CrossFit

Metcon (Time)

W/Partner For time:

20 overhead squats (135/95)

20 box jump-overs (24/20)

20 thrusters (95/65)

20 power cleans (175/125)

20 toes-to-bars

20 burpee muscle-ups

20 toes-to-bars

20 power cleans

20 thrusters

20 box jump-overs

20 overhead squats

Rx+

155/105 OHS

115/75 Thruster

205/145 Clean

Friday WOD

Announcements

Sign up for the Sugar-Free Snapshot short nutrition challenge by Sat 10/24 at https://app.wodifyrise.com/Event/Event.aspx?u=sugarfreesnapshot
.

CrossFit Tysons Corner – CrossFit

Warm-up

Weightlifting

Back Squat (10-8-6-4-2 )

Home version:

DB Front Squat

10-8-6-4-4

Increase each set

5 V-Ups between sets

Shoulder Press (10-8-6-4-2 )

Home version:

DB Shoulder Press

10-8-6-4-2

Increase each set

10 Bird dogs between sets

Deadlift (10-8-6-4-2 )

Home version:

DB Deficit Deadlift (stand on 3-4″ platform)

10-8-6-4-2

Increase each set

8 Back extensions between sets

Accessory

Metcon (Time)

Optional, if time allows:

For Time:

50 Sit Ups

25 Cal Bike

50 Sit Ups
Home version:

Replace 25 Cal Bike with 50 Jumping Lunges

Thursday WOD

Announcements

Sign up for the Sugar-Free Snapshot short nutrition challenge by Sat 10/24 at https://app.wodifyrise.com/Event/Event.aspx?u=sugarfreesnapshot
.

CrossFit Tysons Corner – CrossFit

Warm-up

Metcon

Metcon (Time)

Scaled Nasty Nancy

5 rounds:

500-m run

15 overhead squats

15 bar-facing burpees

Rx 115/85

Rx+ 135/95