28 Sep CrossFit WOD, September 29, 2021
Posted at 20:00h
in Work out of the day
Wednesday
We are on our off last week of strength. The new cycle begins on October 4th.
Warm-up
7 min AMRAP
5 Power Cleans (empty bar – build across)
3 World’s Greatest Stretch (each side)
3 Up Downs
5 Power Cleans (empty bar – build across)
3 World’s Greatest Stretch (each side)
3 Up Downs
Strength
Goblet Squat (4 x 12)
Goblet Squat: 1 and a Half Reps 4×12
Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Workout Prep
Workout Prep**
1 set
3 Power Cleans (workout weight)
6 Air Squats
1 set
3 Power Cleans (workout weight)
6 Air Squats
Metcon
Metcon (Time)
For Time:
100 Power Cleans (115/83)
* Every minute 12 Air Squats (Start with air squats)
10 + Reps per minute is the goal.
100 Power Cleans (115/83)
* Every minute 12 Air Squats (Start with air squats)
10 + Reps per minute is the goal.
Time Cap 18 Minutes