28. Jul
CrossFit WOD, July 28, 2023
CrossFit – Fri, Jul 28
Warm up
<p>1. 7’s</p><p>2. Hip halo</p><p>3. Barbell Prep</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 Russian baby makers<br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>3-4 Sets<br />1:00 Row (moderate)<br />5 No Jump Burpee<br />5 Strict Chin Ups<br />3-5 Squat Cleans (building in weight)</p>
Back Squat (5×1)
<p>1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 8/10 RPE</p>
Bugatti (4 Rounds for reps)
<p>Partner Throwdown<br />4 Sets<br />AMRAP 4 Minutes<br />500m Row (each, at the same)<br />10 Synchro Burpee Pull Ups<br />Max Cleans (225/155)<br />-rest 1 minute b/t sets-<br /> </p>
Accessory work
<p>3 Snatch Deadlift @ 9/10 RPE<br />3 Snatch Deadlift @ 9/10 RPE<br />3 Snatch Deadlift @ 9/10 RPE</p>