08. Jun
CrossFit WOD, June 8, 2023
CrossFit – Thu, Jun 8
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><p> </p><p>Before workout</p><p>2-3 Sets<br />1:00 Bike (moderate)<br />10 Single Arm Strict High Pull + Press (moderate, each arm)<br />10 Double Dumbbell Front Raise w/Palms Up</p>
Bench Press (5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
)
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
)
<p>*5 Chin Up after each set</p>
Cookie Monster
<p>8 Rounds<br />30/24 cal Echo Bike<br />20 DB Hang Clean and Jerks (50/35)<br />20 Push Ups</p>
<p>Target Time: sub 28 minutes</p><p>Time Cap: 35 minutes</p>
Accessory work
<p>3-4 sets<br />10 Bent Over Barbell Row (OR Seated Neutral Grip Cable Row) @RPE 7<br />-rest 30 seconds-<br />15 Standing Tricep DB French Press @RPE 7<br />-rest 30 seconds-<br />15 Incline Dumbbell Hammer Curls @RPE 7<br />-Rest 2 min b/t sets-</p>