12. Sep
CrossFit WOD, September 12, 2022
9-12-22
Warm-up
Front Squat (5×3)
Front Squat 5×3
12:00-22:00
12:00-22:00
5 x 3 Front Squat @ 86% 1RM Front Squat
*Do a set every 2 minutes.
Scoring: Load
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Metcon (AMRAP – Reps)
2 Sets (Not For Time)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)
Scoring: Reps
Accessory Work
back squat
5×3 @ 73%
5×3 @ 73%
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)