10. Oct
CrossFit WOD, October 10, 2023
CrossFit – Tue, Oct 10
Snatch (5 sets of complex )
<p>1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE<br />1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE<br />1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE<br />1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE<br />1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE<br /><br />*Pause in receive for 2 seconds on the Hang Power Snatch.</p>
Beat Bobby flay (AMRAP – Rounds and Reps)
<p>AMRAP 15 Minutes<br />500m 500m Row<br />50 Double Unders<br />10 Sandbag Cleans (100/70)<br />25/20 Calorie Echo Bike<br />50 Double Unders<br />10 Sandbag Cleans (100/70)</p>
Accessory work
<p>3 Sets<br /><br />10 Seated Double Dumbbell Z Press<br />6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)</p><p>5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE</p>