CrossFit WOD, September 11, 2019

11 Sept 19

Warm-up
Warm-up
400m Row

-Then 3 Rounds For Quality Of:

10 Seated DB Strict Press

8 Sampson Stretch

6 Good Mornings

Weightlifting
Split Jerk (1 Rep Building Up To 80% )
-Then

EMOM 8 Minutes

3 Reps @ 80%

*note

the build up to weight should be fast, 3-4 minutes

try to keep weight at 80% or above. if needed scale down the reps to 2.

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes

21 KBS 1.5/1 pood

15 Box Jumps

9 HSPU

Cool Down
Mobility

Hip 90/90 Drill

Banded Ankle Stretch

Competitors Program
Metcon (Weight)
Every Other Min For 20:00

Even: 2 Power Cleans + 1 Clean And Jerk @75%

Odd: 10 Over The Bar Burpees

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