September 8, 2023

September 7, 2023
Daily WOD

CrossFit – Fri, Sep 8

Warm-up

A. General

60sec Jump rope

30sec Banded good mornings

45sec Jump rope

30sec Banded T pull aparts

30sec Jump rope

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

3 clean deadlift

3 muscle clean

3 power clean

3 Tempo squat cleans

3 jerk dips

3 push press

3 Jerk

3 tempo clean & jerk (slow down first pull)

Weightlifting
Clean and Jerk (1 rep Max)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

6 x 2+1

Intermediate & Perform

As written

Metcon
Metcon (Time)

5 rounds for time

10 Overhead Squats 95/65 lbs

70 Double-unders

KG:43/30 KG

TC: 10 min

Score: Time

Scaling Options

Beginner

5 rounds

15 OHS @ Light

100 Single Unders

Intermediate

5 rounds

15 OHS @ 75/55 lbs

50 DU

Perform

N/A

Extra Accessory
Core Stability (Checkmark)

3 sets

60 sec/elbow Side planks

rest as needed