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14. Apr
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CrossFit WOD, April 14, 2023

CrossFit – Fri, Apr 14

Warm up
<p>Hip Halo/Banded 7’s</p><p>then</p><p><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=6&amp;ab_channel=MayhemAthlete">Burgener Warm Up Clean</a></p><p>then: 2 sets 3 reps each</p><p>zombie squat</p><p>2 sec paused front squat</p><p>1 and 1/4 squat</p><p>then:</p><p><a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=4&amp;ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a></p><p>then before workout:</p><p>1:00 Jog<br />10 Single Arm Press (each side, light)<br />1:00 Bike (easy to moderate)<br />10 Spiderman Lunge (each leg)<br />5 Rope Pull Sit to Stand</p>
Clean and Jerk (E2MOM x 5 sets:
2 Pause Hang Power Clean + 2 Pause Split Jerk
6.5 /6.5/ 7/ 7/ 7 RPE of 10)
<p>*Pause in the catch of the Power Clean and split of the Split Jerk.</p>
Mean Green Machine (Time)
<p>Partner Workout:<br />500m Run (together, at the same time)<br />50 Shoulder Press (75/55) (split)<br />50/40 Calorie Echo Bike (split)<br />25 Rope Climbs (split)<br />50/40 Calorie Echo Bike (split)<br />50 Shoulder Press (75/55) (split)<br />500m Run (together, at the same time)</p><p> </p><p>Option 2 = 45/35 weight, keep reps</p>

<p>Target Time:sub 20 minutes</p><p>Time Cap:28 minutes</p>

Accessory work
<p>4 Sets<br />3 Turkish Get Up (each arm)<br />20 Dumbbell Plank Pull Through (10 each side)<br />50 ft Sled Push Sprint OR :20 Row or Bike Sprint</p>