10 Sep CrossFit WOD, September 11, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
“9/11” (Time)
FOR TIME
2001m Run*
11 Box Jumps (30/24)
11 Thrusters (115/78)
11 Chest-to-Bar Pull-Ups
11 Power Cleans(165/113)
11 Handstand Push-Ups
11 KBS (70/53)
11 Toes to Bar
11 Deadlifts (175/113)
11 Push Jerks(115/78)
2001m Row
2001m Run*
11 Box Jumps (30/24)
11 Thrusters (115/78)
11 Chest-to-Bar Pull-Ups
11 Power Cleans(165/113)
11 Handstand Push-Ups
11 KBS (70/53)
11 Toes to Bar
11 Deadlifts (175/113)
11 Push Jerks(115/78)
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)