07 Sep CrossFit WOD, September 8, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Back Squat (Weight)
6 x 2 @ 80%
Every 2 Minutes
Every 2 Minutes
Workout Prep
Workout Prep**
1 set
5 Wall Balls (workout weight)
3 Deficit Push-Ups
10m Dumbbell Lunge Walk
1 set
5 Wall Balls (workout weight)
3 Deficit Push-Ups
10m Dumbbell Lunge Walk
Metcon
Athletes should find a pace that they can maintain across rounds and be considerate of how potential fatigue from wall balls will carry over to both the Push-Ups and Lunges.
* Again, use the clock to set the pace on rounds. Athletes need to average around 3:30-4:30 round times to be able to finish within the target time.
Metcon (Time)
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Time Cap 18 Minutes
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Time Cap 18 Minutes
5 Wall Balls (focus on breathing/arm cycling)
5 Slow and Controlled Push-Ups
5 Stepback Lunges (each side)
3 World’s Greatest Stretch (each side)