20. Jul
CrossFit WOD, July 20, 2023
CrossFit – Thu, Jul 20
Warm up
<p>Hip Halo and Banded 7’s</p><p><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a><br />2 sets 7 reps each movement with BB</p><p>zombie squat</p><p>2 sec pause squat</p><p>1 1/4 squat</p><p>strict press</p><p>push press push jerk<br /><a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a></p><p> </p><p>before wod:</p><p>2 Sets<br />1:00 Row (moderate)<br />15 Abmat Sit Up<br />10 Wall Ball (light)</p>
Clean and Jerk (Every :90 x 5 sets
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE)
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE)
<p>technique time: use this to work on speed and balance….not load</p>
Firehouse Subs (Time)
<p>50 Wall Balls (20/14)<br />30 GHD Sit Ups<br />50/40 Calorie Row<br />30 GHD Sit Ups<br />50 Wall Balls (20/14)</p>
<p>Target Time: sub 10 minutes</p><p>Time Cap: 15 minutes</p>
Accessory work
<p>3 Sets<br />10 Strict Chin Ups (weighted if possible) OR Reverse Grip Lat Pull Downs @ RPE 7<br />12 Standing Dumbbell French Press @RPE 7<br />-rest 2 minutes b/t sets-<br /><br />3 Sets<br />10 Seated Neutral Grip Cable Row @RPE 7<br />12 Incline Dumbbell Curls @RPE 7<br />-Rest 2 min b/t sets</p>