September 11, 2023

September 10, 2023
Daily WOD

CrossFit – Mon, Sep 11

Warm-up

A. General

3 rounds @ increasing intensity

10 Samson stretch lunges

5-10 burpees

10 Plate ground to overhead

B. Mobility

90/90 hip rotations

12 rotations (6/6)

https://youtu.be/dMsXx_Qqpj0

C. Weightlifting Specific

Tempo Back squat ramp up

5 x 2 @ increasing weight

3 tempo descent hold bottom for 2 seconds and explode out.

Metcon
Metcon (Time)

For time

30-20-10

DB Snatch 1x 50/35 lbs

DB Step-ups 1x 50/35 lbs, 24/20″

Score: Time

TC: 14 minutes

KG: 25/15

Scaling options

Beginner

30-20-10

DB Snatch @ 25/15lbs

Step up

Intermediate

@ 35/25lbs

Perform

N/A

Weightlifting
Back Squat (5 x 3 @ 60-75%
Rest 60-90 seconds between sets

First set at 60% ascend to 75% over the 5 sets)

Score: Weight

TC: 15 minutes

Scaling Options

Beginner

@ across @ RPE 5/10

Intermediate

As written

Extra Accessory
Accessory (Checkmark)

Prone Back extensions

3 x 15 reps

Rest 60 seconds between sets