12. Jun
CrossFit WOD, June 12, 2023
CrossFit – Mon, Jun 12
Warm up
<p>Banded 7’s and Hip Halo</p><p>2 Sets of <a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br />3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p> </p><p>Before workout</p><p>2 Sets<br />1:00 Echo Bike (moderate)<br />10 Hanging Scap Retraction<br />3-5 Tempo Strict Pull Up (simply control the ascent and descent)<br />-Then-<br />Warm Up to Squat Clean weight.</p>
Front Squat (Every :90 x 6 sets:
3 reps @ 6/10 RPE
3 reps @ 6.5/10 RPE
2 reps @ 7.5/10 RPE
5 sets of 1 @8/8.5/9/9.5/10 RPE
)
3 reps @ 6/10 RPE
3 reps @ 6.5/10 RPE
2 reps @ 7.5/10 RPE
5 sets of 1 @8/8.5/9/9.5/10 RPE
)
Snow White (5 Rounds for reps)
<p>5 Sets<br />12/10 Calorie Echo Bike<br />6 Squat Cleans (165/115)<br />1 Legless Rope Climbs (15ft)<br />1 Rope Climb (15ft)<br />-rest 2 minutes-</p>
<p>Target time each set: sub 2 minutes</p><p>Time Cap each set: 3 minutes</p><p>Score = time for each round NOT counting rest</p>
Accessory work
<p>5 Strict Press @ 6/10 RPE<br />5 Strict Press @ 6.5/10 RPE<br />3 Strict Press @ 7/10 RPE<br />1 Strict Press @ 8/10 RPE<br />1 Strict Press @ 8.5/10 RPE<br />1 Strict Press @ 9/10 RPE<br />1 Strict Press @ 9.5/10 RPE<br />1 Strict Press @ 10/10 RPE</p>