CrossFit WOD, September 16, 2022

09.16.22

Metcon (AMRAP – Reps)
3 rounds
1 min wallballs
1 min toes to medball
1 min SDHP (95/65)
1 min box step overs
1 min rest
Clock runs continuously

/by

CrossFit WOD, September 15, 2022

09.15.22

Back Squat (Weight)
Back Squat 1 RM Midpoint Retest
5 reps @ 50%
3 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 reps @ 90%
1 rep @ 95%
1 rep @ 100% 1RM
add more sets of 1 rep at 100% + if needed
Back Squat (Weight)
Back Squat 1 RM Midpoint Retest
5 reps @ 50%
3 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 reps @ 90%
1 rep @ 95%
1 rep @ 100% 1RM
add more sets of 1 rep at 100% + if needed
Metcon (Time)
2 rounds
10 hang squat cleans (135/95)
10 push jerks
then
1 round
10 hang clusters (135/95)
(10 min Cap)

/by

CrossFit WOD, September 14, 2022

09.14.22

Metcon (Time)
3 rounds
80 DU
60 Sit ups
40 cal row
20 pull ups
rest 2 min

You can complete the movements in any order but you cannot break up the reps.

/by