CrossFit WOD, September 28, 2022

CrossFit WOD, September 28, 2022

9/28/22

Weightlifting
Deadlift (Weight)
Deadlift
3-4 Sets:
4-6 Reps @ 70-75%

*4-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.  

– Enter heaviest set and number of reps

Deadlift (Weight)
Deadlift
3-4 Sets:
4-6 Reps @ 70-75%

*4-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.  

– Enter heaviest set and number of reps

Metcon
Metcon (Time)
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar  

*Partition However You’d Like

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