CrossFit WOD, September 25, 2022

by | Sep 23, 2022 | WOD

Sunday, September 25th 2022

Warm-up
A. General
2 sets
10/8 Bike/Row/Run/Ski @easy, nose breathing
7 Box jumps, increase power output from rep 1 to 7

B. Mobility
Barbell Front rack mobility drill
30 seconds/side

C. Specific
C1. At the bottom of a Jerk Dip, perform
3 x 5 double KB Bottom up press
C2. Double KB Hang Clean
3 x 5 @70/53

Weightlifting
Metcon (Weight)
Barbell Cycling @50%

EMOM Death by:
2-4-6-8-10…
Hang Power Clean
Push Jerk

On minute 1, perform 2 Hang Power Clean + 2 Push Jerk. on minute 2, perform 4 Hang Power Clean + 4 Push Jerk. And so on until you cannot complete the reps on the minute.

TC: 10 min
Score: Weight

Scaling Options
Beginner
@ 45/35lbs

Intermediate
As Written

Perform
N/A

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 mins
10′, 20′,30′,40′ etc… HS Walk
50 Double-unders between each set

TC: 7 min
Score: Rounds and Reps

Scaling Options
Beginner
OH Plate Carry @15/10lbs
30 Single Unders

Intermediate
DB OH Carry @ 2×35/25lbs
30 Double Unders

Perform
N/A

Extra Accessory
Metcon (Weight)
Explosive Landmine rotational press
3 x 8/side
Rest as needed between sets