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CrossFit WOD, September 20, 2024

CrossFit – Fri, Sep 20

Warm-up
Warm Up

1. Movement Prep/Activation

200 M Run
-into-
8:00 AMRAP
10 Cossacks Squats
10 Banded Pass Throughs
10 RIng Row
3 Muscle Snatch (PVC-Empty Bar)
3 Snatch Push Press (PVC-Empty Bar)
3 Overhead Squats (PVC-Empty Bar)

2. Workout Prep
With Team
3 sets: (each)
30-second Row (build in pace)
1 Power Snatch (build in weight)
1 Overhead Squat (build in weight)
3 Pull Ups

Workout
Fajitas (AMRAP – Rounds and Reps)

Freedom (RX’d) – Teams of three, 20:00 AMRAP

Partner 1: Max Calorie Row

Partner 2:
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups

Partner 3: Rest

*Switch when Partner 2 finishes the two rounds
(KG conv: 52.5/35)

Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don’t count)
Reps = total calories on the row

Independence – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row

Partner 2:
2 Rounds
3 Power Snatch (95/65)
6 Overhead Squats (95/65)
7 Pull Ups

Partner 3: Rest

Switch when Partner2 finishes the two rounds
(KG conv: 42.5/30)

Liberty – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row

Partner 2:
2 Rounds
6 Dumbbell Snatch (light)
8 Dumbbell Front Squats (light)
10 Ring Rows

Partner 3: Rest
Switch when Partner 2 finishes the two rounds

  • Target number of Rounds: 18+ Rounds (total)
  • Minimum number of Rounds before scaling: 14 Rounds

Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 1 min between rounds-