FORT COLLINS CROSSFIT
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workout of the day
[WOD]

monday

9/11/2022

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Strength

Every 1:30 x 5 sets​
3-Position Power Snatch (5 sets at 70% of 1RM Snatch)
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

Overhead Squat
3 x 2 (80% of 1RM Snatch)

Metcon

"Rainbow Roll"

Freedom (RX'd)
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
50 feet = 15 meters

Independence
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)


Liberty
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)

Target time: 12-14 minutes
Time cap: 16 minutes
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News