Workout of the Day

CrossFit WOD, September 30, 2022

9-30-22

Warm-up
1. Mayhem Hip Halo Activation

2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5 x 3 )
Back Squat 5×3

5×3 Back Squat @ 87% 1RM Back Squat

*Do a set every 2 minutes.

Scoring: Load

Metcon (Time)
pumkin pie

Pumpkin Pie

FULL SEND FRIDAY!!!
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

Scoring: Time

cap 10:00

Metcon (Checkmark)
3 Sets (Not For Time)
15 Candlesticks

Scoring: Checkbox

Accessory Work
Strict Press + Push Press + Push Jerk 4×6
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE

Front Squat 5×3
5×3 Front Squat @ 83% 1RM Front Squat

3 sets
25/20 Calorie Ski
10 Ring Muscle Ups
25/20 Calorie Ski
25 Toes to bar
-Rest 3 minutes b/t sets-