CrossFit WOD, September 4, 2022
9.4.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]
9.4.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]
9.3.2022Front Squat (7x1 record heaviest 1)Metcon (AMRAP - Rounds and Reps)4x3 min Amrap w/1:30 min rest 6 kb SDLHP 53/35 (rx+ 70/53) 12 Jumping Lunges [...]
9.2.2022Metcon (AMRAP - Rounds and Reps)25 Minute Amrap 5 HSPU 6 Pull Ups (rx+ Bar MU) 1 Power Clean135/95 (rx+ 185/125) 100 M Run
9.1.2022Mobilitywith coachPistol Test (AMRAP - Reps)1 Min Alternating Max pistolsDO THIS FIRST!Metcon (AMRAP - Reps)2:30 min Amrap Max Rope Climbs (rx+ legless) 1:30 restMetcon (AMRAP [...]
8.31.2022Metcon (Calories)Partner Wod 15 Min Amrap Run 200 M Row for Calories (score = cal) Both partners are working, they switch every time someone completes [...]
8.30.2022Shoulder Press (7x1 record heaviest 1)Metcon (AMRAP - Rounds)16 Min EMOM 1. 10 Toes 2 Bar 2. 6 burpee Box Jumps 24/20" (rx+ 30/24") 3. [...]
8.29.2022Power Clean (7x1 record heaviest)Metcon (Time)5 Rounds for Time 1 Wall Walk 8 Hang Power Cleans 95/65 (rx+ 135/95) 25 Air Squats
8.28.2022Overhead Squat (6x2 record heaviest 1x2)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
8.27.2022Push Jerk (6x2 record heaviest 1x2)9am - share racksMetcon (AMRAP - Rounds and Reps)12 min Amrap 12 Kayakers 20/14 9 Med Ball Cleans 6 Med [...]
8.26.2022Metcon (AMRAP - Rounds and Reps)30 Min Amrap Helen(ish) 400 M Run 21 KB Swings 35/26 (rx+ 53/35) 12 Pull Ups (rx+ C2B)