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WOD

CrossFit WOD, September 8, 2021

By September 7, 2021No Comments

9.8.2021

Warm-up
[3:00-15:00] 3:00 row @ Easy Pace
+
AMRAP 3:00
10/10 Banded Clam Shells
5/5 Single Leg Glute Bridge
:10-:20sec Hamstring Plank
+
AMRAP 3:00
10 Medball Russian Twists
5/5 Lateral Box Step overs
10 Alternating Skater Jumps

Specific Prep
[15:00-20:00] 3 Empty bar Front squat @ 33X1
+
Build to starting weight (between 50-70% of FS 1RM

Weightlifting
Front Squats [20:00-35:00] Back Squats [35:00-41:00]
Front Squat (@33X1; 3 reps; Every 3:00 x 5 Sets)
Building towards challenging set of 3 for the day, however, the focus here is on developing quality positions, creating more time under tension and setting up the system to handle more weight dynamically when catching a clean
Front Squat (@22X1; 3 Reps; Every 3:00 x 5 Sets )
Building towards MODERATE set of 3 for the day, however, the focus here is on developing quality positions, creating more time under tension and setting up the system to handle more weight dynamically when catching a clean
Back Squat (@10X1; 5 reps; Every 2:00 x 3 sets)
** Use 70-75% of BS 1RM.
** If you have a particualr high BS 1RM, modify % a bit lower
Back Squat (@10X1; 7 reps; Every 2:00 x 3 sets)
** Use moderate weight for these squats, something you can move quickly and confidently

Metcon
[46:00-57:00]
Jump Street (3 Rounds for reps)
3 Rounds
1:00 Max Power Snatch 75/55#
1:00 Max Box Jump Overs 24/20”
1:00 Wall Balls 20/14#
1:00 Rest
*Record each round for total reps for all 3 movements

Open/RX+: 95/65#

CC: PUSH/THRESHOLD
Weights for the Power snatch should be light, and a weight you can hold quick sets of 5 for each minute all 3 rounds
Wallballs, let’s try to stay unbroken each round knowing we have rest right after

Cool Down/Stretch
[57:00-60:00] 30sec Down Dog
1:00 Pigeon Stretch (right)
30sec Down Dog
1min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)

Accessory Work
3 Rounds
:30sec Max V-Ups
:30sec Rest
:30sec Max Russian Twists
:30sec Rest
:30sec Max Effort Hollow Rocks
:30sec Rest
:30sec Hollow Hold
1:00 Rest

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