28. Aug
CrossFit WOD, August 28, 2023
CrossFit – Mon, Aug 28
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. 2 Sets<br />1:00 Row <br />10 Lateral Box Step Up (each leg)<br />:30 Straight Arm Plank<br />20 Step Back Lunge<br />-Then-<br />Warm Up to weights and height.</p>
Back Squat (5×3)
<p>3 Back Squat @ 8/10 RPE<br />3 Back Squat @ 8/10 RPE<br />3 Back Squat @ 8/10 RPE<br />3 Back Squat @ 8/10 RPE<br />3 Back Squat @ 8/10 RPE</p>
Goonies (AMRAP – Reps)
<p>AMRAP 15 Minutes<br />15 Dumbbell Box Step Ups (50/35) (24/20)<br />30 V Ups<br />45ft Dumbbell Walking Lunge (50/35)<br /><br />*You may hold the dumbbell however you prefer for the step ups and lunges.</p>
Accessory work
<p>3 Snatch @ 6/10 RPE<br />2 Snatch @ 6.5/10 RPE<br />1 Snatch @ 7/10 RPE<br />3 Snatch @ 6/10 RPE<br />2 Snatch @ 6.5/10 RPE<br />1 Snatch @ 7/10 RPE<br />1 Snatch @ 7/10 RPE<br />1 Snatch @ 7/10 RPE</p><p> </p><p>3 Sets <br /><br />10 Barbell Back Rack Back Extension <br />30 Kettlebell Goblet Hold Russian Twists on GHD Machine<br />:45 Side Forearm Plank (each side)</p>