13. Mar
CrossFit WOD, March 13, 2023
CrossFit – Mon, Mar 13
Warm up
<p>2Sets<br />:30 Row (moderate)<br />5 Inchworm w/Push Up<br />10 Single Arm Dumbbell Thruster (light) (5 each side)</p><p>2 sets (at workout pace):<br />:30 Row<br />2 Lateral Burpee over Rower<br />3 Wall Balls (at workout weight and height)</p>
Ireland (6 Rounds for reps)
<p>18 Minute EMOM<br />6 Sets:<br />Minute 1: 200/175m Row<br />Minute 2: 10 Lateral Burpees over Rower<br />Minute 3: 15 Wall Balls (11’) (20/14)</p><p> </p><p>Option 2:</p><p>18 Minute EMOM<br />6 Sets:<br />Minute 1: 174/150m Row<br />Minute 2: 10 Lateral Burpee stepover Rower<br />Minute 3: 10Wall Balls (20/14) as high as possible</p>
<p>:45 work and :15 rest</p><p>score reps per round</p><p>Rx round = 225 reps</p>
Back Squat (Weight)
<p>E2MOM x 5 sets</p><p>2-4-6-8-10</p><p>*ascending reps and ascending weight</p><p>**5 seated box jumps between each round of squats</p><p>score = weight on set of 10</p>
Accessory Work
<p>3-4 Rounds<br />10 Barbell Bench Press @ RPE 7<br />-rest 1 min-<br />10 Single Arm Standing Tricep Extension w/ band (each side) @ RPE7<br />-rest 1 min-<br />10 Double DB Incline Bench Press @ RPE 7<br />-rest 1 min-<br />10 Double DB Skull Crushers @ RPE 7<br />-Rest 2-3 min b/t rounds-</p>