18. Aug
CrossFit WOD, August 18, 2023
CrossFit – Fri, Aug 18
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. Barbell Prep</p><p>2 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p>
Dumbbell Bench Press (9-9-7-7-5)
<p>9 Dumbbell Bench Press @ 6.5/10 RPE<br />9 Dumbbell Bench Press @ 7.5/10 RPE<br />7 Dumbbell Bench Press @ 8/10 RPE<br />7 Dumbbell Bench Press @ 8.5/10 RPE<br />5 Dumbbell Bench Press @ 9/10 RPE<br />*10 Speed Push Up after each set.<br /> </p>
Sloan peterson (Time)
<p>In a 30 minute window:<br />2000m Row<br />-then-<br />30 Rounds of Holleyman<br />5 Wall Balls (20/14) (10/9ft)<br />3 Handstand Push Ups<br />1 Power Clean (205/135)<br />-then-<br />Max Bench Press (205/135)<br />*Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner</p><p> </p><p>*Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner<br />*We changed to a 20 minute window for individuals to not have ~10 minutes at the bench press station.</p>
Accessory work
<p>14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE<br />12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE<br />10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE<br />10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE<br />10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE</p>