CrossFit WOD, September 24, 2021

CrossFit WOD, September 24, 2021

9/24/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups and Push-ups
12 – 10 – 10 – 8 – 6

12 minute time cap
*only log your pull-up reps

Weightlifting
Tall Snatch (5 x 3)
– All sets at light weight
– 3 second pause at the
bottom
– Focus on the pull under the bar to the receiving position
– Think quick to the bottom and stable when you get there.
Squat Snatch (5 x 3 70 – 75% across)
– Take the speed from the tall Snatch drill
– Think speed from hips to pulling underneath the bar
– Reps do not need to be TNG
Tall Clean (5 x 3)
In place of the Snatch for those not snatching.
Same concept as the Tall Snatch
Squat Clean (5 x 3 70 – 75% across)
In place of the Squat Snatch for those not Snatching

Metcon
Metcon (Time)
3 Rounds
10 Hang Power Snatch
10 Deficit HSPU (45/25 plates)
10 OHS
10 Over the bar burpees

Barbell
ADV RX 115/85
RX 75/55

Modifications
Snatches – Hang cleans
OHS – front squats or back squats
HSPU – no deficit or push press with your barbell

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