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CrossFit WOD, September 13, 2024

CrossFit – Fri, Sep 13

Warm-up
Warm Up

1. Movement Prep/Activation

Crossover 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)
8:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Independence
8:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)

Liberty
8:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups

  • Target number of Rounds: 6+ Rounds
  • Minimum number of Rounds before scaling: 5 Rounds

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.

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