26. Sep
CrossFit WOD, September 26, 2022
9-26-22
Warm-up
Front Squat (5x 3 )
Front Squat 5×3
12:00-22:00
12:00-22:00
5×3 Front Squat @ 92% 1RM Front Squat
*Do a set every 2 minutes.
Scoring: Load
Metcon (AMRAP – Rounds and Reps)
key lime pie
Key Lime Pie
AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
Scoring: Rounds + Reps
Metcon (Checkmark)
Accessory Finisher
48:00-60:00
48:00-60:00
2 Sets (Not For Time)
20 GHD Sit Up
60 Second Plank Clock Walk.
20 Seated Russian twists
Accessory Work
Snatch Push Press + Pause Snatch Balance + Snatch Push Press 5-5-4-3-3
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE
Back Squat 5×3
5×3 Back Squat @ 78% 1RM Back Squat
Run
2500m easy/moderate pace
-then-
5 sets (1 set every 5 minutes)
500m Run
25 GHD Sit Ups
1. Mayhem Hip Halo Activation
2. Squat Prep
1. Mayhem Hip Halo Activation
2. Barbell Prep
Front Squat:
3 Sets of Front Squat Skill Transfer Exercises
6 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)