CrossFit WOD, September 14, 2021

CrossFit WOD, September 14, 2021

Tuesday

Warm-up
3 sets
30-sec single unders
5 wall balls (focus on breathing and cycling arms)
5 KB swings to eye level
5 dead bugs (each side)
5 Bench Press (empty bar – begin to build for strength)

Weightlifting
Bench Press (Weight)
Bench Press:
– MAX OUT DAY!

Rest a little longer than normal between sets when you reach heavier weights

Make sure athletes have a spotter

Workout Prep
2 rounds
5 Wall Balls
5 Kettlebell Swings (workout weight)
10 Double Unders
– rest 30 seconds between rounds –

Metcon
Metcon (5 Rounds for reps)
Every 5 Minutes for 5 Sets
20 Kettlebell Swings (53/35)
20 Wall Ball (20/14)
50 Double Unders

Target time each set: 2-3 minutes
* Time cap: 4 minutes