Workout of the Day

CrossFit WOD, September 9, 2022

9-9-22

Warm-up
1. Mayhem Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Squat Clean (Weight)
squat clean
5×3
5×3 squat clean @ 75% 1RM squat clean

*Do a set every 2 minutes.

Scoring: Load

Metcon (Time)
metcon option 1

Partner Throwdown Friday
30/25 Echo Bike Calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
30/25 Echo Bike calories (each at the same time)

*Individual version: perform same calories on bike and 8 of the HSPU each round
Scoring: Time

Metcon (Time)
metcon option 2

6 sets
12/10 cal row
40′ HSW
4 BMU
rest :90 between sets or alt complete rounds with a partner 1:1