23 Sep CrossFit WOD, September 24, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Overhead Squat (Weight)
5 x 3
Every 90 Seconds staying moderate and focusing on form and squat depth
Every 90 Seconds staying moderate and focusing on form and squat depth
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
16:00 Amrap
20 Synchro Toes to Bar
20-30-40-50. . .
Overhead Squats (115/78)
16:00 Amrap
20 Synchro Toes to Bar
20-30-40-50. . .
Overhead Squats (115/78)
Partners will work together on the toes to bar while chipping away and splitting up the Overhead Squats
10/8 Calorie Machine
5 Downdog/Seal Pose Transitions
5 Kipping Knee Raises
10 PVC Pass throughs
10 PVC Overhead Squats
**2. Workout Prep**
With an Empty Bar
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
– into –
3 sets (with a partner)
5 Synchro Toes to Bar
3 Overhead Squats (build up to weight)