25 Sep CrossFit WOD, September 26, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Sep 26
Warm-up
<p>3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar <br /> <br /> <br /> </p>
Weightlifting
Snatch (6 x 1)
<p>1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets<br />* Complete a set every 1:30 *</p>
Overhead Squat (3 x 1)
<p>1 Overhead Squat x 3 sets (@90% of 1RM Snatch)</p>
Prep
<p>2 sets:<br />5 Kettlebell Swings (build in weight)<br />3 Box jumps (build in height)</p>
Metcon (AMRAP – Rounds and Reps)
<p>10:00 Amrap<br />10 Kettlebell Swings (53/35)<br />10 Box Jumps (24”/20”)</p><p>10 Pull Ups </p>