27. Jul
CrossFit WOD, July 27, 2023
CrossFit – Thu, Jul 27
Warm up
<p>1. 7’s</p><p>2. Hip halo</p><p>3. Burgener warm up</p><p>4. </p><p>Rate</p><p>2 Sets<br />1:00 Cardio (moderate)<br />14 Alt. Leg V-Up<br />10 Wall ball (light)<br />10 Suitcase Dumbbell Deadlift (each side, moderate)<br />10 Kip to Swings<br />5 Box Get Over (48in)<br />:30 Straight Arm Plank</p>
Clean and Jerk (2-2-1-1-1-1)
<p>2 Clean and Jerk @ 6.5/10 RPE <br />2 Clean and Jerk @ 7/10 RPE <br />1 Clean and Jerk @ 7.5/10 RPE <br />1 Clean and Jerk @ 8/10 RPE <br />1 Clean and Jerk @ 8/10 RPE <br />1 Clean and Jerk @ 8/10 RPE</p>
Lamborghini (Time)
<p>For time:<br />100 GHD Sit Ups<br />80 Wall Balls (20/14) (10ft)<br />60 Deadlifts (155/105)<br />40 Toes to Bar<br />20 Burpee Get Box Get Overs, (48/40)</p><p> </p><p>20 min cap</p>
Accessory work
<p>1 Snatch Balance @ 7/10 RPE<br />1 Snatch Balance @ 7.5/10 RPE<br />1 Snatch Balance @ 8/10 RPE<br />1 Snatch Balance @ 8.5/10 RPE<br />1 Snatch Balance @ 9/10 RPE</p><p> </p><p>3 Power Snatch @ 6/10 RPE<br />2 Power Snatch @ 6.5/10 RPE<br />1 Power Snatch @ 7/10 RPE<br />3 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 @ 7.5/10 RPE<br />1 Power Snatch @ 7.5/10 RPE</p><p> </p><p>3 Front Squat @ 7/10 RPE <br />2 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</p>