Workout of the Day

CrossFit WOD, September 20, 2022

9-20-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
8 minutes moving through:
1:00 row
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up

Metcon (AMRAP – Reps)
German Shepherd

German Shepherd
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups or ab mat sit ups with med ball
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders

Scoring: Reps

Metcon (AMRAP – Reps)
4 sets
90 second AMRAP
10 Burpee Box Jump Overs (24/20)
Max Bar Muscle Ups in remaining time
– rest 90 seconds between sets-
or burpee pull ups

Score is total number of Bar Muscle Ups or burpee pull ups

Scoring: Reps

Accessory Work
Muscle Snatch 5-4-3-2-1
5 Muscle Snatch @ 5/10 RPE
4 Muscle Snatch @ 6/10 RPE
3 Muscle Snatch @ 7/10 RPE
2 Muscle Snatch @ 8/10 RPE
1 Muscle Snatch @ 9/10 RPE

Power Snatch 3-2-1-3-2-1
3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 5.5/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7.5/10 RPE

Bench Press 5-4-3-2-1
5 Bench Press @ 5/10 RPE
4 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE