15 Sep CrossFit WOD, September 16, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press:
– MAX OUT DAY!
Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
– MAX OUT DAY!
Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
Workout Prep
Workout Prep**
2 rounds each
4 Toes to Bar
2 Hang Squat Cleans (build in weight)
10 Yard Sled Push
2 rounds each
4 Toes to Bar
2 Hang Squat Cleans (build in weight)
10 Yard Sled Push
Metcon
Metcon (Time)
3 person team
5 rounds (each – 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty)
5 rounds (each – 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty)
5 Deadbugs (each side)
5 Hang Muscle Clean (Empty Bar)
5 Shoulder Press (Empty Bar)
10 yd sled push
10 yd sled pull
5 yd butt kickers
5 yd high knees