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workout of the day
[WOD]

September 06th, 2022

9/6/2022

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Strength

Every 1:30 x 5 sets
1 power clean + 1 push jerk (70% of 1 RM)

Front Squat
​3-2-1-1-1 (build up in weight)

Metcon

"Up and Over"

Freedom (RX'd)
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20")
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)

Independence
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20")
30 GHD Sit Ups + 6in riser
Then
100ft Front Rack Lunge (95/65)

Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell FrontRack Lunge (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
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  • Get Started
  • The WOD
  • Community
    • Coaches
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News