CrossFit WOD, September 23, 2021

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testing_admin
December 12, 2022
CrossFit WOD, September 23, 2021

9.23.2021



Warm-up

[3:00-10:00]
7:00 Minute AMRAP
1:00 Choice Cardio - easy/mod pace
10 Alternating Step-Ups
10 Thoracic Twists in Squat Position
10/10 SA DB Upright Rows
10/10 SA DB Press

Specific Prep

[10:00-18:00]
Snatch PREP
5 Snatch Grip RDL
5 Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch

Toes to Bar PREP
5 V-Ups
5 Kip Swing
5 Hanging knee Raises
5 Toes to bar

Metcon

[20:00-55:00]

Mario & Luigi (Time)

Teams of 2
For Time:
1810m Row (accumulated together)

Straight Into:
16 Rounds, (you go I go)
9 Power Snatch 75/55#
11 Toes to Bar

Open/RX+: 95/65#
CC: PUSH/THRESHOLD
Time Cap: 35:00

Mario & Luigi (BUILD) (Time)

Teams of 2

For Time:
1810m Row (accumulated together)
into:
16 Rounds, (you go I go)
9 Hang Power Snatch @ 65/45#
11 Sit Ups

Cool Down/Stretch

[55:00-60:00]
60sec/60sec Scorpion Stretch
30sec/leg Single Leg Forward Fold
2min Prayer Stretch

Accessory Work


Metcon (Time)

4 Sets, for Quality
100ft Dual KB Front Rack Carry
100ft Hand over Hand Rope Sled Pull
20 Weighted Calf Raises
Load: Choice

Conditioning EXTRA


Metcon (Time)

Run 800m x 4 Rest 2:00
Run 1 Mile x 1 Rest 3:00
Run 800m x 2 Rest 2:00

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