26 Sep CrossFit WOD, September 27, 2021
Posted at 20:00h
in Work out of the day
Monday
We are on our off last week of strength. The new cycle begins on October 4th.
Warm-up
3 Way Banded Shoulder Stretch Into
6 min AMRAP
10 alt. DB Snatch (light weight – focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs
Workout Prep
Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –
Metcon
Metcon (Time)
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
-Rest 5:00-
For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups
Time Cap 30 Minutes total