CrossFit WOD, October 4, 2021

03 Oct CrossFit WOD, October 4, 2021

Posted at 20:00h in Work out of the day by admin

Monday

Warm-up

3 Way Banded Shoulder Stretch Into

6 min AMRAP
5 Snatch Grip Push Press (empty bar or PVC)
5 Overhead Squats (empty bar or PVC )
5 Up Downs
5 Kipping Pull-ups/Rings Rows

Weightlifting

Snatch Grip Push Press x 3 + OHS x 1 (Weight)

Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Push Press (from the back rack) + plus 1 overhead squat.

Workout Prep

Workout Prep**
1 set
3 Overhead Squats (workout weight)
3 Bar Facing Burpees
3 Chest to Bar Pull Ups

Metcon

Metcon (Time)

21-15-9
Overhead Squat (95/65)
Bar-facing burpees
Chest to bar pull-ups

Time Cap 15 Minutes