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27. Sep
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CrossFit WOD, September 27, 2022

9-27-22

Warm-up
Athletes Notes

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

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.

*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

*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

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