17. Mar
CrossFit WOD, March 17, 2023
CrossFit – Fri, Mar 17
Warm up
<p>2-3 Sets<br />1:00 Bike (moderate)<br />10 Front Squat (45/35)<br />10 Strict Press (45/35)<br />10 Hanging Scap Retraction<br />2-4 Strict Pull Ups<br />-then-<br />Build to Thruster weight.</p>
Leprechaun (AMRAP – Rounds and Reps)
<p>AMRAP 20 Minutes<br />30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)<br />20 Thrusters (65/45) (Unbroken)<br />10 Strict Chest to Bar Pull Ups</p><p> </p><p>Option 2<br />24/18 Calorie Assault Bike (OR 18/12Calorie Echo Bike)<br />15 Thrusters (65/45) (Unbroken)<br />10 Strict Pull Ups/banded pullups/aussie pullps</p>
<p>Target score = 4rounds</p>
Dead Stop Front Squat (E2MOM 2 reps x 5 sets:
6.5/7/7.5/8/8.5 RPE of 10)
Set the rack height at the parallel, or lower, position (bottom of the front squat). Crawl under and assume the bottom position and stand effectively squatting in reverse, from the bottom up.
<p>*make certain you are as deep as mechanics and mobility will allow.<br />**this is not about weight, its about building strength from the bottom</p>
Accessory Work
<p>8 minute EMOM<br /><br />minute 1: Max Strict Deficit Push Ups (Deficit = 45lb plates)<br />**chest & thighs MUST touch floor AND leave the floor at the same time [ no snaking!] and FULL lockout at top for rep to count.<br /><br />minute 2: rest 60 seconds<br /><br />continue this for 8 minutes<br /><br />Score is repetitions of your LOWEST round.</p>