CrossFit WOD, September 30, 2022

CrossFit WOD, September 30, 2022

9/30/22

Weightlifting
Shoulder Press (Weight)
Strict Press

3-4 Sets:
4-6 Reps @ 70-75%
 

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

– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up
 
– Enter heaviest set. Record sets/reps

Metcon
Metcon (Time)
5 Rounds For Time:
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 C2B

RX Pull-ups

Time Cap: 38 Minutes

– Air Squats: Completed in less than 1:30.

– Run: Completed in less than 2:15.

– Sit-ups completed in less than 1:30.

– Push-Ups: Completed in less than 1:15.

– C2B Completed in less than 1:00.

– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.  

jumbowp

jumbowp

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