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WOD

CrossFit WOD, September 13, 2021

By September 12, 2021No Comments

9.13.2021

Warm-up
[3:00-15:00] 1 Round
1:30 Bike + 400m Run @ easy pace
1:00 Bike + 300m Run @ moderate pace
:30sec Bike + 200m Run @ hard pace

Specific Prep
[15:00-20:00] 2 Rounds empty barbell
6 Segmented Snatch Grip Deadlift
6 Hang to High Pull
6 Hang Muscle Snatch
6 Overhead Squat
6 Drop Snatch
+
[20:00-25:00] 2-3 sets of Power Snatch + Squat Snatch building to your opening weight

Weightlifting
[25:00-37:00]
Power Snatch + Squat Snatch (1.1 Every 2:00 x 6 Sets)
Set 1: @ 75%
Set 2:@ 75%
Set 3: @ 80%
Set 4: @ 85%
Set 5: @ 87+%
Set 6: @ Heavy for the Day
Segmented Snatch DL + Hang Power Snatch (1.2 Every 2:00 x 6 sets)
Build each set if form allows

Specific Prep
[37:00-41:00] 5 WB front Squats + 5 WB Thrusters + 5 WB shots
(cue: driving through heels vs. "jumping")
+
5 KB DL + 5 Russian swings + 5 American swings
(cue: driving through heels vs. going onto toes)

Metcon
[41:00-50:00]
Darkness at Noon (AMRAP – Rounds and Reps)
9:00 AMRAP
12/9 Cal Bike
15 KBS 45/25#
15 Wall Ball Sots 20/14#

Open/RX+: 15/11 Cal Bike, KBS 53/35#

CONDITIONING CATEGORY: Push /Threshold

GOAL: 4+ Rounds

Focus today is on cyclical work, where there is no place to hide. Each of these movements is simple and effective for getting the heart rate up. Nine minutes is short enough to bump up the intensity, but long enough that you will still have to consider pacing strategy.

Darkness at Noon (BUILD) (AMRAP – Rounds and Reps)
9:00 AMRAP
9/7 Cal Bike
9 Russian KBS (35/25#)
9 Wall Ball Shots (14/10#)

Cool Down/Stretch
[50:00-60:00] 2:00 Seated Straddle
1:00/1:00 Pigeon Pose
:30sec/:30sec Scorpion

Accessory Work
Metcon (Weight)
A1. Barbell Staggered Stance RDL; 8/8 x 5 sets; rest 30s
A2. Dynamic Seated Broad Jump; 5 x 5 sets; rest as needed

EXTRA Competitor WOD
Metcon (2 Rounds for reps)
12:00 EMOM
min 1: 8/6 Ring Muscle-Ups
min 2: Max Bar Facing Burpees
min 3: 50ft Handstand Walk
min 4: Max Box Jump Overs 24/20”

*score is burpees + box jump overs

ROUND 1 = total burpees
ROUND 2 = total Box Jump Overs

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