17. Aug
CrossFit WOD, August 17, 2023
CrossFit – Thu, Aug 17
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. Burgener clean</p><p>4. 2 Sets<br />1:00 Row (moderate)<br />5 Step Up Burpee<br />10 Kip to Swing<br />5 Kipping Pull Up<br />10 Front Squat (45/35)<br />5 Strict Press in squat stance (45/35)<br />-Then-<br />Warm Up to Thruster weight and Chest to Bar Pull Up</p>
Clean and Jerk (2-2-1-2-1-1-1 )
<p>2 Clean and Jerk @ 6/10 RPE<br />2 Clean and Jerk @ 6.5/10 RPE<br />1 Clean and Jerk @ 7/10 RPE<br />2 Clean and Jerk @ 6.5/10 RPE<br />1 Clean and Jerk @ 7/10 RPE<br />1 Clean and Jerk @ 6.5/10 RPE<br />1 Clean and Jerk @ 7/10 RPE</p>
Cameron Frye (Time)
<p>21-15-9<br />Thrusters (95/65)<br />Bar Facing Burpees<br />Chest to Bar Pull Ups</p><p>10 min cap <br /><br />*Repeat from August 1, 2022</p>
Accessory work
<p>2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE <br />2 Pause Front Squat + 2 Front Squat @ 8/10 RPE <br />2 Pause Front Squat + 1 Front Squat @ 8/10 RPE <br />1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE <br />1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE <br />*Pause is for 3 seconds at the bottom.</p><p> </p><p>3 Sets<br /><br />4x 1 Wall Walks + :10 Nose to Wall Handstand Hold<br />100ft Double Dumbbell One Up One Down Carry (Switch at 50ft)<br />5x 1 Dumbbell Reverse Fly + 1 Dumbbell Double Row</p>