27. Sep
CrossFit WOD, September 27, 2022
9-27-22
Warm-up
Metcon (Time)
Cherry Pie
Cherry Pie
3 sets
21-15-9
Calorie Row
Calorie Assault Bike (OR 18-15-12 Calories Echo Bike)
*Rest 5 Min between sets.
3 sets
21-15-9
Calorie Row
Calorie Assault Bike (OR 18-15-12 Calories Echo Bike)
*Rest 5 Min between sets.
*Females Calories: 18-12-6 (16-13-10 Echo Bike)
Scoring: Time
Time Cap each set: 8 minutes
Metcon (Checkmark)
Accessory Finisher
3 Sets
10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls
3 Sets
10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls
*Score all weights in notes.
Scoring: Checkbox
Accessory Work
Snatch Deadlift to Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch 5×4
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
Snatch Pull 5×3
3 Snatch Pull @ 85% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2 Sets
1:00 Row
1:00 Bike