30. Sep
CrossFit WOD, September 30, 2022
9-30-22
Warm-up
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
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
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-
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)