CrossFit WOD, October 1, 2021

by | Sep 29, 2021 | WOD

Friday, October 1st 2021

Warm-up
A. General
3 rounds
60sec Row
30sec Samson Stretch
30sec Rotating full squat T spine rotations

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C.Specific @ working weight
3 Snatch Deadlifts
5 box jumps
3 Snatch high pulls
5 box jumps
3 muscle snatch
5 box jumps
3 power snatch

Weightlifting
Metcon (AMRAP – Reps)
Every 2mins for 8minutes
20 Cal Bike/Row/Ski
Max Power Snatch 115/75lbs

KG: 50/35
Score: Total power snatch
TC: 8mins

Scaling options
Beginner
Every 2 mins x 4 sets
12 Cal Bike/Row/Ski
Max Power Snatch @light

Intermediate
Every 2 mins x 4 sets
15 Cal Bike/Row/Ski
Max Power Snatch @75/55 lbs

COMP
OPG Event #1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
9 Burpee box jump overs 24/20"
15 Kettlebell swings 24/16 Kg
6 Bar muscle ups

Score: Rounds + reps

Scaling options
Beginner
Amrap 12 mins
9 Burpee box jump overs @low
15 Russian Kettlebell swings @light
6 Jumping pull-ups @2-3sec down

Intermediate
Amrap 12 mins
6-9 Burpee box jump overs @24/20"
15 Kettlebell swings @24/16 Kg
6 Jumping Bar muscle ups or CTB

COMP
OPG Event #2

Extra Accessory
Metcon
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets

Hold 2 sec at peak contraction