CrossFit WOD, September 7, 2021

CrossFit WOD, September 7, 2021

9/7/21

Weightlifting
Front Squat (5 x 3 Tempo)
5 Second Negative each rep. Base off of 1 RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 85%

Metcon
Metcon (Time)
5 Rounds:
20 DU
10 OHS

Directly into…….

1 Round:
30 OHS
100 DU

Barbell
ADV RX 115/85
RX 95/65

Strategy
THE BIG TAKEAWAYS
1. We want to think smooth transitions here in the first part. Our ability to put the rope down and pick the bar up seamlessly will help us get into a good rhythm and not lose time,
2. Let’s reach for a big set on the second section of the workout. Let the goal to be unbroken, but have the smarts to drop a few reps before we would get into trouble if going unbroken isn’t in the cards today.

jumbowp

jumbowp

RECENT POSTS

Scroll to Top