CrossFit WOD, September 2, 2022
12:00-22:00
5×3 Back squat @ 75% 1 RM Back Squat
*Do one set every 2 minutes.
Scoring: Load
0:30 Row (start easy and build to moderate/fast by last set)
10 Front Squat (45/35)
5 Strict Press in Squat stance (45/35)
15 Kip to Swing
5 Strict Dip (Use rings or bar)
-Then-
Build to Thruster weight.
Jackie Pro
30:00-53:00
Partner Throwdown Friday
1,000-m row (each at the same time)
100 thrusters (95/65)
60 Bar Muscle Ups or jumping burpee pull up
Individual Version:
Partner Throwdown Friday
1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups
Scoring: Time
Time Cap: 15 minutes
Masters 35-39
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches (50/35)
Masters 40-44
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches (50/35)
BTN Strict Press + BTN Push Press + BTN Push Jerk 9-9-6-6-6
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
*BTN = Behind the Neck
Scoring: Load
Front Squat 5×3
5×3 Front Squat @ 80% 1RM Front Squat
Scoring: Load
Athletes Notes
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)