16. Sep
CrossFit WOD, September 16, 2022
9-16-22
Warm-up
Back Squat (5 x 3)
Back Squat 5×3
12:00-22:00
12:00-22:00
5×3 Back squat @ 81% 1RM Back Squat
*Do a set every 2 minutes.
Scoring: Load
Metcon (Time)
Shrimp Tempura Roll
FULL SEND FRIDAY!!!
For time:
30/25 Calorie Echo bike
20 Burpee Box Jump Overs (42/30)
10 Sandbag to Shoulder
*Sub Power Clean (185/125) if needed.
Scoring: Time
Time Cap: 8 minutes
Metcon
2-3 Sets
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 Yoke Hold or loaded barbell hold (light and over head)
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 Yoke Hold or loaded barbell hold (light and over head)
Scoring: Load
Accessory Work
Push Press + Push Jerk + Jerk Behind The Neck
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
Scoring: Load
front squat 5 x 3 at 78%
2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)