CrossFit WOD, September 17, 2021

CrossFit WOD, September 17, 2021

9/17/21

Metcon
Metcon (AMRAP – Reps)
Strict Pull-ups Unbroken
ADV RX
12 – 10 – 8 – 8 – 6

RX
9 – 8 – 7 – 7 – 6

10 minute time cap

Weightlifting
Snatch Balance (5 x 3 w/3 sec pause in bottom squat)
Light weight for all sets
All sets off the rack
Power Snatch (5 x 2 btw. 65 – 70% same weight across)
These do not need to be TnG
Snatch Complex (PP + OHS (3 x 1 65% same weight across)
5 Snatch Grip Push Press + 1 OHS

based off of 1RM Snatch

Off the rack, stay light enough for quality reps

Metcon
Metcon (Time)
3 Rounds:
21 Kipping HSPU
12 Power Snatch 95/65

Directly into…..

3 Rounds:
12 Bar-Facing Burpees
12 Power Snatches 95/65

Time Cap 22 minutes

RX Push press with barbell 95/65

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