CrossFit WOD, September 17, 2022

09.17.22

Metcon (Time)
Teams of 2
8 rounds of
100m Run P1
100m Run P2
100m Run P1
100m Run P2
20/15 synchronized push ups
10 synchronized TGU (35/25)
5 synchronized HSPU

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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

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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)

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