16. Mar
CrossFit WOD, March 16, 2023
CrossFit – Thu, Mar 16
Warm up
<p>2-3 Sets<br />1:00 Row (moderate)<br />10 Single Arm Russian KB Swing (each side, light)<br />10 Single Arm KB Press (each side, light)<br />20 Step Back Lunge</p>
Power Snatch (10:00 to find a 3-rep max )
Emerald Isle (Time)
<p>For time:</p><p>10-20-30<br />Hang Kettlebell Clean and Jerks (2×44/26)<br />75ft Double Kettlebell Front Rack Walking Lunge (2×44/26) after each set</p><p> </p><p>Option 2:<br />Hang Kettlebell Clean and Jerks (2×35/15)<br />60ft Double Kettlebell Front Rack Walking Lunge after each set<br /> </p>
<p>Time cap: 15:00</p>
Accessory Work
<p>4 Rounds<br />10 Seated Arnold Press RPE 7<br />-rest 1 minute-<br />10 Barbell Drag Curls RPE 7<br />-rest 1 minute-<br /><br />-then-<br /><br />4 Rounds<br />12 Leaning Lateral Raise RPE 7<br />-rest 1 minute-<br />10 DB Preacher Curl RPE 7<br />-Rest 1 min–</p><p>(see below link for video description)</p><p><a target="_blank" href="https://www.youtube.com/watch?v=D07XHj7G7iA">Seated Arnold Press</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=i63PYCo3SQ8">Barbell Drag Curls</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=Qc3v4fAdv9c">Leaning Lateral Raise</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=R4s8obKxrro">DB Preacher Curl</a></p>