Workout of the Day

CrossFit WOD, September 3, 2022

9-3-22

Metcon (AMRAP – Reps)
Workout 5
Masters 35-39
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle Ups

Masters 40-44
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle Ups

Saturday combo next 12 weeks (Weight)
IMPORTANT SATURDAY INFO
Every Saturday, you will have three options for your workout depending on how you feel.

A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.

Click "Workout prep notes available" directly below for Options A, B, & C

Athletes Notes

OPTION A
Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE

Clean and Jerk 1-1-1-1-1-1-1-1-1

1 Clean and Jerk @ 5/10 RPE
1 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8.5/10 RPE
1 Clean and Jerk @ 9/10 RPE
1 Clean and Jerk @ 9.5/10 RPE
1 Clean and Jerk @ 10/10 RPE

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

OPTION B
Power Snatch 3-2-1-3-2-1-1-1

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

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/