CrossFit WOD, September 6, 2019

6 Sept 19

Warm-up
Warm-up
200m Run

-Then 3 Rounds For Quality Of:

:20 Calf Stretch

8 Band Strict Press (8 each arm, standing on one end)

10 Sampson Stretch

20 Flutter kicks

Weightlifting
Split Jerk (From A Rack Build To A 1RM )
Then Drop To 80% And Do 3 Sets Of 3

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 Minutes

0:00-3:00

40 DU’s

4 Push Jerks 165/110#

3:00-6:00

30 DU’s

3 Push Jerks 165/110#

6:00-9:00

20 DU’s

2 Push Jerks 165/110#

*note

every three minutes you go down 10 DU’s and 1 jerk.

if your time in a 3 minute section expires while in DU’s, you start back over at zero to begin the

next rounds number of DU’s.

each section will have its own rounds/reps score. upon completion add all rounds/reps together

4+23

4+31

5+10

= 13+64 score is total rounds/reps

Cool Down
200m Walk

Competitors Weightlifting
Metcon (AMRAP - Reps)
Test: Max Clean And Jerks

@ Body Weight In 2 Minutes

Metcon (Calories)
Test: Max Calorie Ski

1 Min @ Damper 10

-1 Min Rest

1 Min @ Damper 8

-1 Min Rest

1 Min @ Damper 6

-1 Min Rest

1 Min @ Damper 4

-1 Min Rest

1 Min @ Damper 2

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