22. Sep
CrossFit WOD, September 22, 2022
9-22-22
Warm-up
Metcon (Time)
Rottweiler
Rottweiler
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
Time Cap: 12 minutes
Metcon (Checkmark)
Mayhem Gymnastics [MG] Handstand Hold Cycle
4 sets
90 second AMRAP
20 Deficit Push Ups (45/25 plate)
Max Freestanding Handstand Hold WITHOUT moving hands [up to the 90 second mark on clock]
– rest 90 seconds between sets-
Scoring: Checkbox
Accessory Work
Muscle Clean 5-4-3-2-1
5 Muscle Clean @ 5/10 RPE
4 Muscle Clean @ 6/10 RPE
3 Muscle Clean @ 7/10 RPE
2 Muscle Clean @ 8/10 RPE
1 Muscle Clean @ 9/10 RPE
5 Muscle Clean @ 5/10 RPE
4 Muscle Clean @ 6/10 RPE
3 Muscle Clean @ 7/10 RPE
2 Muscle Clean @ 8/10 RPE
1 Muscle Clean @ 9/10 RPE
Power Clean 3-2-1-3-2-1
3 Power Clean @ 5/10 RPE
2 Power Clean @ 6/10 RPE
1 Power Clean @ 7/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7.5/10 RPE
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets:
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)