21. Aug
CrossFit WOD, August 21, 2023
CrossFit – Mon, Aug 21
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. Squat warm up</p><p>4. 2 Sets<br />1:00 Row (moderate)<br />25 Plate Hop<br />:15 Handstand Hold (on wall)<br />:15-:30 Practicing Free Standing Handstand</p>
Front Squat (FS and BS complex
)
)
<p>2 Front Squat + 3 Back Squat @ 7.5/10 RPE<br />2 Front Squat + 2 Back Squat @ 8/10 RPE<br />2 Front Squat + 1 Back Squat @ 8.5/10 RPE<br />2 Front Squat + 1 Back Squat @ 9/10 RPE<br />1 Front Squat + 1 Back Squat @ 9.5/10 RPE</p>
Space invaders (Checkmark)
<p>EMOM 20 minutes<br />Minute 1: 15/12 Calorie row<br />Minute 2: 15 alt db snatch (2×50/35)<br />MInute 3: 12/10 Calorie Echo Bike<br />Minute 4: 2 Rope Climbs</p>
Accessory work
<p>1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE<br />1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE<br />1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE<br />1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE<br />1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8.5/10 RPE<br /><br />*Pause Snatch Pull: pause at the top of the extension for 1 second.<br />*Pause Snatch: pause in the receiving position for 3 seconds.</p><p> </p><p>5 minutes of:<br />200 Double Unders<br />In the remainder of time complete max Handstand Walk in feet.<br /><br />–rest 2 minutes –<br /><br />5 minutes of:<br />Complete 150 <br />foot Handstand Walk<br />In remainder of time complete max effort Double Unders</p>