29 Sep CrossFit WOD, September 30, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Front Squat + Back Squat (Weight)
2 Front Squats + 4 Back Squats
@ 80% of your Front Squat
for 4 sets
@ 80% of your Front Squat
for 4 sets
Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)
Metcon
Metcon (Time)
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
100’ Overhead Walking Lunge (95/65)
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)