CrossFit WOD, September 30, 2022

09.30.22

Metcon (Weight)
Seated DB Shoulder Press
Warm Up:
5-7 min Working on form and slowly adding weight
Work
5 sets x 3 reps
increase weight each set as permissible

Metcon
<p>5 min max cal row</p>

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CrossFit WOD, September 29, 2022

09.29.22

Metcon (Time)
Anyway you want it
200 DB Snatches (35/25)
200 Lunges
100 Box Jumps
100 HR Push Ups
50 DB Sit Ups (35/25)
50 T2B
(for the DB Sit Ups, the DB touch behind the head and you finish with the db full extended overhead with both hands at the top of the sit up)

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CrossFit WOD, September 28, 2022

09.28.22

Deadlift (Weight)
Warm Up
5 sets x 5 reps building to working weight
Work
3 sets x 3 reps (75-80%)
3 sets x 2 reps (85-90%)
3 sets x 1 rep (95-100+%)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
6 HSPU
5 deadlifts (315/205)

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