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CrossFit WOD, September 1, 2021

31 Aug CrossFit WOD, September 1, 2021

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

Wednesday

Warm-up
3 Way Banded Shoulder Stretch each arm into

5 min AMRAP
100m Row
5 Muscle Snatch (empty bar)
5 Snatch Push Press
5 Power Snatch

Weightlifting
Shoulder Press (Weight)
3 x 3 @ 85% of 1RM
Every 2:30

Workout Prep
2 sets
8/6 Calorie Row (workout pace)
3 Power Snatch ( add weight each set)

Metcon
Metcon (Time)
For time:
30/24 Cal. Row
30 Power Snatches (155/103)
30/24 Cal. Row
Time Cap 17 Min