09 Sep CrossFit WOD, September 10, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
Workout Prep**
1 set
5 "Touch and Go" Power Snatch (light)
2 Bar Facing Burpees
1 set
5 "Touch and Go" Power Snatch (light)
2 Bar Facing Burpees
* After the first workout, make sure athletes recover and add weight while hitting a few squat snatches to dial in.
Weightlifting
Deadlift (Weight)
6 x 2 @ 80%
Every 2 MInutes
Every 2 MInutes
Metcon
Metcon (Time)
3 rounds
22 Power Snatch (75/53)
11 Bar Facing Burpees
22 Power Snatch (75/53)
11 Bar Facing Burpees
– rest 3:00 –
For Time:
22 Bar Facing Burpees
11 Squat Snatch (165/113)
Total Time Cap 20 Minutes
10/8 Calorie Machine
10 Kettlebell Suitcase Deadlifts (Left and Right)
10 PVC Pass Throughs
10 PVC Overhead Squats
3 Inch Worms