CrossFit WOD, September 29, 2022

by | Sep 27, 2022 | WOD

Thursday, September 29th 2022

Warm-up
A. General
Amrap 5
30sec Row/Bike/Ski
10 curtsy lunges

B. Specific
2 sets
7/7 Banded monster walks
6 x 90/90 hip rotations
5 jumping back squat @4sec eccentric

Weightlifting
Back Squat (3-4 x 8 @78% + 4 sec eccentric)
TC: 20 min
Score: Weight

Scaling Options
Beginner
3×8 @ weight across controlled eccentric

Intermediate & Perform
As Written

Metcon
Metcon (Time)
5 rounds for time
12 Push Jerks 135/95 lbs
16 TTB

RX+ = 20 TTB

KG: 60/43
TC: 12 min
Score: Time

Scaling Options
Beginner
8 Push Jerks @ unbroken
12 Hanging knee raises

Intermediate
12 Push Jerks @ 115/75lbs
12 Toes to eye level

Perform:
N/A

Extra Accessory
Metcon (Checkmark)
Banded KB Press
3 x 12/side
Rest as needed between sets