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workout of the day
[WOD]

wednesday

9/13/2022

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Strength

Every 1:30 x 5 sets:
3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

Push Jerk
​3 x 3 (@ 80% of 1RM Clean and Jerk)

Metcon

"Spicy Tuna Roll"

Freedom (RX'd)
14-minute AMRAP
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)
(KG DB: 22.5/15)

Independence
14-minute AMRAP
200m Run
2 rope climbs (12 ft) (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)
(KG DB: 15/10)

Liberty

14-minute AMRAP
150m Run
10 Jumping Pull-ups 
10 Dumbbell Push Press (light)

Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
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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