Wednesday 09132023
- crossfitquispamsis
- Sep 12, 2023
- 1 min read
Warmup
Strength
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
SCORE:
LOAD
Level 3
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats–
Build in load across the 10:00.
WOD
RX
Every 2:00 for 6 rounds:
2 rope climbs
Max wall-ball shots in remaining time (14/20 lb
Rest 1:00 between rounds;
so, 2:00 of work + 1:00 rest each round.
Level 2
Every 2:00 for 6 rounds:
1 rope climb
Max wall-ball shots in remaining time (10/14 lb
Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.
Level3
Every 2:00 for 6 rounds:
4 pull-to-stands
Max wall-ball shots in remaining time (10/14 Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each rd
ABOUT THE WORKOUT
INTENDED STIMULUS
Perform 20-30+ wall-ball shots per round.
Complete 2 rope climbs in :40 or less.
Wall-ball shot load should allow for at least 10 reps unbroken.
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