27 Sep CrossFit WOD, September 28, 2021
Posted at 20:00h
in Work out of the day
Tuesday
We are on our off last week of strength. The new cycle begins on October 4th.
Warm-up
2:00 Machine
Into
Every min (6 minutes)
– With an Empty Bar –
5 Muscle Cleans
4 Front Squats
3 Push Press
2 Thrusters (Pause a the top and breathe)
Into
Every min (6 minutes)
– With an Empty Bar –
5 Muscle Cleans
4 Front Squats
3 Push Press
2 Thrusters (Pause a the top and breathe)
Workout Prep
Workout Prep**
3 sets
5/4 Calorie Row (Workout Pace)
4 Thrusters (Workout Weight)
– Focus on breathing and smooth reps –
3 sets
5/4 Calorie Row (Workout Pace)
4 Thrusters (Workout Weight)
– Focus on breathing and smooth reps –
Skill
Advance:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.
Metcon
Metcon (Time)
42-30-18*
Thrusters (75/55)
Calorie Row
Thrusters (75/55)
Calorie Row
Time Cap 20 Minutes