CrossFit WOD, September 16, 2023

CrossFit – Sat, Sep 16

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

2-4-6 and so on…

Alt. Box Step-Overs

Alt. DB Deadlifts

Ring Rows

Short Rest Into…

2 ROUNDS

5/5 DB Hang Power Clean*

5/5 DB Push Press*

7 Box Jump Overs

7 Kip Swings

*RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks.

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice A Gymnastics Pull Option*

*Options:

Vertical Ring Rows

(Strict) Pull-Ups

(Strict) Chest to Bar

Bar/ Ring Muscle-Ups

(No Measure)

Workout – Performance
EMOM x 18 MINUTES (AMRAP – Reps)

MIN 1 – :45 Max DB Hang Power Clean & Jerk (50/35)

MIN 2 – 10 Box Jump Overs (24/20) + 2 Muscle-Ups*

*Rest remaining time each minute.

(Score is Lowest Reps of DB HPC&J)

KG DB: (22.5/15)

Workout – Fitness
EMOM x 18 MINUTES (AMRAP – Reps)

MIN 1 – :45 Max DB Hang Power Clean & Jerk (35/20)

MIN 2 – 8 Box Jump Overs (20) + 4 Pull-Ups*

*Rest remaining time each minute.

(Score is Lowest Reps of DB HPC&J)

KG DB: (15/10)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

4 DB Hang Power Clean & Jerk (Athlete Choice)

4 Box Jump Overs (24/20)

2 Muscle-Ups**

*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.

**Option for Ring or Bar.

(Score is Rounds + Reps)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :15-:30 False Grip Ring Dead Hang*

MIN 2 – 10/10 Single Arm DB Upright Rows

MIN 3 – :25/:25 Half Pigeon on Box

*Can be done from the tall or short rings.

(No Measure)