CrossFit WOD, September 9, 2019

9 Sept 19

Warm-up
Warm-up
400m Jog Followed By 2:00 Calf Stretch

-Then 3 Rounds For Quality Of:

4 Strict Pull Ups (2 Jumping with slow descent as a build up if needed)

1:00 Ski Erg

10 GHD Hip Ext

Weightlifting
Power Snatch Complex (use this complex for 5 good sets at no more than 7)
Power Snatch + 3 Second Pauses On The Way Down At:

-Power

-Launch

-Below Knee

Touch Ground And Power Snatch Again

Perform Pauses And Leave Bar On Ground

Metcon
Metcon (Time)
For Time (9:00 cap)

35 Power Snatches 95/65#

150 DU’s

20 Power Snatches

10 Bar Muscle Ups

*note

this is a redline workout, short big sets. if you’re thinking singles, lighten the loading.

Cool Down
Handstand Walking Practice

Spend 6:00 Working On Free Stand Holding

Competitors Program
Metcon (Time)
5 Rounds For Time

40ft Handstand Walk

3 Rope Climbs

Metcon (Time)
Sprint: For Time

500m Row

.6 Mile Assault Bike

400m Ski Erg

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