20 Sep CrossFit WOD, September 21, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Sep 21
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>
Weightlifting
Clean and Jerk (10 x 1)
<p>1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)<br />* Complete 1 set every 1:30</p>
Metcon (Time)
<p>For Time:<br />50 Wall Balls (20/14)<br />200ft Front Rack Dumbbell Lunge Walk (50s/35s)<br />50 Wall Balls (20/14) <br /> </p>