14. Mar
CrossFit WOD, March 14, 2023
CrossFit – Tue, Mar 14
Warm up
<p>Banded 7’s and Hip Halo</p><p>2-3 Sets<br />0:30 Jogging Shuttle runs<br />10 Alt. Leg V-Up<br />10 Hanging Scap Retrations</p><p>5 Kip to swing</p>
St Patrick (Time)
<p>For time, partition any way:<br />Run 1 mile (1600m)<br />100 Toes to bar</p><p> </p><p>Option 2<br />Run 1 mile (1600m) (or 10:00 max)<br />75Toes to bar/KTE/Dragon Flags</p>
<p>**Partitioned any way means just that….break this up any way you want as long as the mile is ran, and the reps are completed.</p><p>Time Cap = 18:00</p>
Clean and Jerk (E2MOM x 5 sets:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk
6.5/7/7.5/8/8.5 RPE of 10)
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk
6.5/7/7.5/8/8.5 RPE of 10)
<p>Try and keep this as a complex and keep your hands on the barbell through the entire complex.</p>
Accessory Work
<p>3-4 Rounds<br />10 Elevated Toe Double DB Romanian Deadlift @RPE 7<br />-rest 1 minute-<br />10 Bent Over Barbell Row – Underhand Grip @RPE 7<br />-rest 1 minute-<br />12 Lat Pulldowns @RPE 7<br />-rest 1 minute-<br />10 Seated Neutral Grip BandedRow @RPE 7<br />-Rest 2-3 min b/t rounds-</p>