10. Jul
CrossFit WOD, July 10, 2023
CrossFit – Mon, Jul 10
Snatch (Snatch Technique work:
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)
<p>**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**</p>
Mozzerella (7 Rounds for reps)
<p>Every minute (21:00)<br />Minute 1: 6 Clean and Jerks (135/95)<br />Minute 2: 12 Wall Balls (20/14) (11’/10’)<br />Minute 3: 24 Crossover Single Unders or (48 Double Unders)</p><p> </p><p>Score = number of reps per round</p><p>RX = 42 reps per round</p>
<p>Target Time each minute: 20-30 seconds</p><p>Time cap each minute: 40 seconds</p>
Accessory work
<p>1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE<br />1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE<br />1 Pause Back Squat + 3 Back Squat @ 7/10 RPE<br />1 Pause Back Squat + 3 Back Squat@ 8/10 RPE<br />1 Pause Back Squat + 3 Back Squat @ 8/10 RPE<br /><br />*Pause for 2 seconds in bottom of the squat</p>
Accessory work
<p>3 Sets<br />:20-:30 Barbell Back Extension Hold<br />20 Standing Landmine Twists<br />10 Ring Support Knee Ups</p>