CrossFit WOD, September 28, 2021

09.28.2021

Warm-up
3X
10 Mobility Burpee
10 Hollow Rocks
8 Kip Swings
8 Pike Shoulder Taps
8/6 Cal AB
Jerk Complex (X6)
2 Jerk Balance
1 Split Jerk
Metcon (Time)
2-4-6-8-10-8-6-4-2

Cal Row
Hang Power Clean & Jerk
T2B

135/95

CrossFit WOD, September 27, 2021

09.27.2020

Warm-up
3X
10 Samson Lunge w/ Band Pass Through
10 Band Goodmornings
10 Band Squats
10 Heel Taps
200m Run

Then W/ empty barbell
2X
8 Goodmornings
8 Squats

Paused Front Squat (6×3)
@75% 1RM

3 Second pause on first rep only.

Metcon (AMRAP – Rounds and Reps)
5min

5 Double KB Squat Clean
10 Double KB FR Alt Lunge
12/10 Cal AB

Rest 2 min

1.5/1 pood
Metcon (AMRAP – Rounds and Reps)
5 min

5 Double KB Clusters
10 Double KB RDL
12/10 Cal AB

1.5/1 pood

CrossFit WOD, September 25, 2021

09.25.2021

Warm-up
4X
6 Pause Goblet Squat
6 Db Power Clean
8 Alt DB Push Press
8 Alt DB Row
250m Row
Bear Complex (5X7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Perform all 7 complexes of each round unbroken.
Rest between rounds as necessary. Increase weight each round. Score is heaviest weight used.

CrossFit WOD, September 24, 2021

09.24.2021

Warm-up
3X
12 Hollow Rocks
10 Shoulder Activations
8 Mobility Burpees
6 Kip Swings
4 Pike Push-ups
2 Pull-ups
Superset (5x)
6 Seated Barbell Shoulder Press
12 DB Row
Metcon (AMRAP – Rounds and Reps)
12 HSPU
10 Pull-ups
8 Hang Squat Snatch
10 Push Press
12/10 Cal AB

95/65

CrossFit WOD, September 23, 2021

09.23.2021

Warm-up
3X
Band X-walk (d&b)
10 Band Good Morning
10 Band Squat
10 Band Row
8 Cal AB
Sumo Deadlift (6×3)
W/ 2 sec pause at knee
@70% 1 RM
Metcon (Time)
30 DU
30 Slamball
30 DU
30 Slamball Front Squat
30 DU
30 KBS
30 DU

50/30
1.5/1 pood