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19. Sep
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CrossFit WOD, September 19, 2022

9-19-22

Warm-up
1. Mayhem Hip Halo Activation
2. Squat Prep
2-3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
3 Overhead Squats (normal tempo)

Back Squat (5 sets of 3 reps)
Back Squat 5×3
12:00-22:00

5×3 Back Squats @ 84% 1RM Back Squat

*Do a set every 2 minutes.

Scoring: Load

Metcon (Time)
golden retriever

Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m

Time Cap: 15 minutes

Metcon (Time)
Accessory Finisher

For Time:
100 Ab Mat Sit Ups

Scoring: Time

Accessory Work
Overhead Squat 5-4-3-2-1
5 Overhead Squats @ 5/10 RPE
4 Overhead Squats @ 6/10 RPE
3 Overhead Squats @ 7/10 RPE
2 Overhead Squats @ 8/10 RPE
1 Overhead Squats @ 9/10 RPE

Front Squat 10×3
10×3 Front Squats @ 80% 1RM Front Squat

Zone 2 Cardio/Heart Rate (SemiFinals, & Games)
Perform 30 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work).