31. Aug
CrossFit WOD, August 31, 2023
CrossFit – Thu, Aug 31
Warm up
<p>7s</p><p>hip halo</p><p>2-3 Sets<br />1:00 Row (moderate)<br />25 Single Under<br />10 Single Arm Thruster (each arm, light)<br />10 Hanging Scap Retraction<br />1 Halfway Rope Climb</p>
Mikey mouth data and chuck (Time)
<p>6 Sets<br />2 Rope climbs (15ft)<br />20 Thrusters (45/35)<br />30 Crossover Single Unders (OR 50 Double Unders)<br />-rest 1 minute between sets-</p><p>3 min cap b/t</p>
Clean and Jerk (2-1-1-2-1-1)
<p>2 Clean and Jerk @ 6.5/10 RPE <br />1 Clean and Jerk @ 7/10 RPE <br />1 Clean and Jerk @ 7.5/10 RPE <br />2 Clean and Jerk @ 6/10 RPE <br />1 Clean and Jerk @ 7/10 RPE <br />1 Clean and Jerk @ 7.5/10 RPE</p>
Accessory work
<p>3 Power Snatch @ 6/10 RPE<br />2 Power Snatch @ 6.5/10 RPE<br />1 Power Snatch @ 7/10 RPE<br />2 Power Snatch @ 6.5/10 RPE<br />2 Power Snatch @ 7/10 RPE<br />1 Power Snatch @ 7.5/10 RPE<br />1 Power Snatch @ 8/10 RPE<br />1 Power Snatch @ 8.5/10 RPE<br />1 Power Snatch @ 9/10 RPE<br />1 Power Snatch @ 9.5/10 RPE<br />1 Power Snatch @ 10/10 RPE</p><p> </p><p>3 Front Squat @ 6.5/10 RPE <br />2 Front Squat @ 7/10 RPE <br />1 Front Squat @ 7.5/10 RPE <br />1 Front Squat @ 8/10 RPE <br />1 Front Squat @ 8.5/10 RPE <br />1 Front Squat @ 9/10 RPE <br />1 Front Squat @ 9.5/10 RPE <br />1 Front Squat @ 10/10 RPE</p>