CrossFit WOD, September 23, 2022

09.23.22

Metcon (AMRAP – Reps)
3 rounds of
1 min Work / 1 min Rest
Station 1: Wt DB Sit Ups (20/15) (anchor feet)
Station 2: Swings (55/35)
Station 3: Toes to Bar
Station 4: Row (Cal)

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CrossFit WOD, September 22, 2022

09.22.22

Shoulder Press (Weight)
Warm Up
5 sets x 3 reps
(do the warm up sets using a 1, 2, 3 tempo)
Work:
5 sets x 3 reps @ 80 – 90% of 1 RM
(Super set each work set with 10 ring dips or box dips)
Metcon (Time)
Core Finisher
Complete 5 min of Strict Plank Holds (top of push up position)
perform 15 hollow rocks each time you drop or break strict plank
10 min Cap

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CrossFit WOD, September 21, 2022

09.21.22

Deadlift (Weight)
10 min warm up to 90% of 1 RM
then
8 min EMOM
1 rep @ 90% 1 RM
Metcon (Time)
20 Hang Snatch (115/80)
400m Run
15 Hang Snatch
400m Run
10 Hang Snatch
400m Run
5 Hang Snatch
(15 min Cap)

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