24. Jul
CrossFit WOD, July 24, 2023
CrossFit – Mon, Jul 24
<p>1. 7’s</p><p>2. Hip Halo</p><p>3. Barbell Prep</p><p>A) <a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a> – 3-5 reps at each position</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Echo Bike (moderate)<br />10 Front Squat (45/35)<br />10 Strict Press (45/35)<br />3 Sit to Stand Rope Climb<br />-Then-<br />Build to Thruster weight.</p>
Snatch (3-2-1-3-2-1-1-1)
<p>3 Snatch @ 6/10 RPE<br />2 Snatch @ 6.5/10 RPE<br />1 Snatch @ 7/10 RPE<br />3 Snatch @ 6.5/10 RPE<br />2 Snatch @ 7/10 RPE<br />1 Snatch @ 7.5/10 RPE<br />1 Snatch @ 7.5/10 RPE<br />1 Snatch @ 7.5/10 RPE</p>
Porche (4 Rounds for reps)
<p>4 sets<br />9 Thrusters (135/95)<br />3 Rope Climbs<br />21/18 Calorie Echo Bike<br />-Rest 3 minutes between sets-</p><p>TARGET SCORE</p><p>Target Time each set: 2-3 minutes</p><p>Time Cap each set: 4 minutes</p>
Accessory wokr
<p>Back Squat 5×3</p><p>3 Back Squat @ 7/10 RPE<br />3 Back Squat @ 7.5/10 RPE<br />3 Back Squat @ 7.5/10 RPE<br />3 Back Squat @ 8/10 RPE<br />3 Back Squat @ 8/10 RPE</p><p>3 Sets <br />10 Barbell Back Rack Back Extension <br />30 Bumper Plate Russian Twists<br />:30 Side Forearm Plank (each side)</p>