11 Sep CrossFit WOD, September 12, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Snatch (Weight)
3 Position Power Snatch (High Hang, Above the Knee, Floor) 6×3
(@70% of 1RM Snatch) x 6 sets
* Complete a set every 1:30 *
Overhead Squat (3 x 2)
2 Overhead Squat x 3 sets (@80% of 1RM Snatch)
* Rest as needed between sets *
Prep
1 set:
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk
Metcon
Metcon (Time)
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Cap 18 Min
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Cap 18 Min
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch