CrossFit WOD, September 13, 2024

Sep 13, 2024 by opengym in WOD 0 Comments

CrossFit – Fri, Sep 13

Warm-up

Warm Up

1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang Power Clean and Push Press (PVC – Empty bar) 2 Power Clean and Jerks (PVC – Empty bar) 2. Strength 10 sets of 3 Power Clean and Jerks (1 set every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds. 3. Workout Prep 2 sets: 3 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 2 Dumbbell Push Ups *Build in weight

Strength/Accessory

Power Clean + Push Jerk (Weight)

10 sets of 3 Power Clean and Jerks (1 set every 1:15) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Workout

“Have Mercy!” (AMRAP – Rounds and Reps)

Freedom (RX’d) 10:00 AMRAP 12 Dumbbell Deadlifts (50s/35s) 8 Dumbbell Hang Power Cleans (50s/35s) 6 Dumbbell Push Ups (50s/35s) (KG conv: 22.5/15 DBs) Independence 10:00 AMRAP 12 Dumbbell Deadlifts (35s/25s) 8 Dumbbell Hang Power Cleans (35s/25s) 6 Dumbbell Push Ups (35s/25s) (KG conv: 15/10 DBs) Liberty 10:00 AMRAP 10 Dumbbell Deadlifts (light) 8 Dumbbell Hang Power Cleans (light) 6 Bar Push Ups<ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>

Cooldown/Mobility

Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Min Dorsiflexion Matrix 1 Min Barbell Forearm Stretch 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

CrossFit WOD, September 13, 2024

post author opengym

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