CrossFit WOD, September 23, 2021

by | Sep 22, 2021 | Uncategorized | 0 comments

09/23/2021

Clean (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 5×3 @ 70% of 1RM
Opt. 3 Tech. Barbell Complex
3 position clean
High-Hang
Hang above the knee
Floor

Sub Clean for Snatch and test 1-3 options above

Metcon (Time)
For Time:
800 m. Run
21 Deadlifts
21 STO Presses/HSPUs
400 m. Run
15 Deadlifts
15 STO Presses/HSPUs
200 m. run
9 Deadlifts
9 STO Presses/HSPUs

Rx 95/65
Rx+225/155

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