CrossFit WOD, September 3, 2021

CrossFit WOD, September 3, 2021

9/3/21

Warm-up
Metcon (AMRAP – Reps)
EMOM x 3
3 Strict Pull ups

Weightlifting
Power Snatch (4×3 65-70% 1RM across)
Every 90 seconds
0:00, 1:30, 3:00, 4:30
Snatch (3×1 across)
Starting on the
8:00 – 10:00 – 12:00

3 Sets:
5 Snatch Push Press
1 OHS

60% 1RM Snatch

this can be off the rack

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)

2 minute Rest

AMRAP x 10
15/12 Cal Row
9 Deadlifts 275/185

jumbowp

jumbowp

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