29. Jun
CrossFit WOD, June 29, 2023
CrossFit – Thu, Jun 29
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>2-3 Sets<br />1:00 Echo Bike (moderate)<br />7 Single Arm Suitcase Deadlift (each side, moderate)<br />5 SIngle Arm Dumbbell Bench Press (each side, moderate)<br />3-5 Squat Cleans (start with empy bar and increase weight each set)<br />-Then-<br />Warm Up to workout weights.</p>
Clean and Jerk (6x 2 )
<p>Technique Work: <br />2 Clean and Jerk @ 6/10 RPE<br />2 Clean and Jerk @ 6.5/10 RPE<br />2 Clean and Jerk @ 7/10 RPE<br />2 Clean and Jerk @ 6/10 RPE<br />2 Clean and Jerk @ 6.5/10 RPE<br />2 Clean and Jerk @ 7/10 RPE</p>
Animal kingdom (Time)
<p>10-9-8-7-6-5-4-3-2-1<br />Deadlifts (275/185)<br />Dumbbell floor or bench presses (2×70/50)<br />Squat cleans (135/95)</p><p>18 min cap</p>
Accessory work
<p>1 Tempo Front Squat + 3 Front Squat @ 6/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 6.5/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE <br /><br />*Tempo is 3 sec down, 3 sec hold</p><p> </p><p>1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE</p>