15. Jun
CrossFit WOD, June 15, 2023
CrossFit – Thu, Jun 15
Warm up
<p>Banded 7’s and Hip Halo</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p>
Bench Press (5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RP)
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RP)
Doc (4 Rounds for reps)
<p>4 sets (1 Set every 4 minutes)<br />21/16 Calorie Row<br />15 Burpee Over Rower<br />9 Dumbbell Squat Snatches (50/35)</p><p>*if mobility hinders, perform power snatches and squat as low as possible</p>
<p>Target time each set: sub 2 minutes 30 seconds</p><p>Time Cap each set: 3 minutes<br />30 seconds</p><p>*No less than :30 rest/round</p><p> </p><p>Score = time for each round</p>
Accessory work
<p>3-4 Sets:<br />10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7<br />10 Meadows Row (each side) @ Moderate weight – RPE 7<br />-rest 60-90 seconds b/t sets-<br /><br />3-4 Sets:<br />12 DB Spider Curls @ moderate weight – RPE 7<br />12 Standing Tricep Extension w/ band @ moderate weight – RPE 7<br />-rest 60-90 seconds b/t sets-</p>