02. Nov
CrossFit WOD, November 2, 2023
CrossFit – Thu, Nov 2
Warm up
<p>7s</p><p>hip halo</p><p>burgener clean</p><p>2-3 Sets<br />1:00 Jog<br />5 Step In and Step Out Burpee<br />5 Burpee</p>
Power Clean (3-3-2-2-1-1-1)
<p>3 Power Clean @ 6/10 RPE<br />3 Power Clean @ 6.5/10 RPE<br />2 Power Clean @ 7/10 RPE<br />2 Power Clean @ 7.5/10 RPE<br />1 Power Clean @ 8/10 RPE<br />1 Power Clean @ 8.5/10 RPE<br />1 Power Clean @ 9/10 RPE</p>
Let’s turn on the juice (3 Rounds for reps)
<p>3 Sets<br />400m Run<br />500m Row<br />30 Burpees*<br />-rest 3 minutes between sets-<br /><br />Set 1: Burpee to 12” Target<br />Set 2: Burpee to 6” Target<br />Set 3: Burpee with Overhead Clap and jump</p><p> </p><p>7 min cap each set</p>
Accessory work
<p>AMRAP 10 Minutes<br />20/16 Calorie Bike Erg<br />10 Unbroken Strict Pull Ups<br />20/16 Calorie Bike Erg<br />10 Unbroken Shoulder Press (95/65)<br />-Directly Into-<br />AMRAP 10 Minutes<br />20/16 Calorie Ski<br />20 Back Rack Box Step Ups (95/65) (20)<br />20/16 Calorie Ski<br />20 Back Step Back Lunges (95/65) <br />-Directly Into-<br />AMRAP 10 Minutes<br />200m Run<br />10 Unbroken Strict Ring Dips<br />200m Run<br />10 Unbroken Ring Rows (as horizontal and controlled as you can manage)</p>