11. Oct
CrossFit WOD, October 11, 2022
CrossFit – Tue, Oct 11
Snatch Complex (E2MOM x 5 sets:
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch )
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch )
Complete the following:
<p>All based on the following RPE</p><p>2 sets @ 6/10</p><p>2 sets @ 7/10</p><p>1 set @ 7/10</p>
WARHEADS (Time)
<p>For time:</p><p>40-30-20-10 reps <br />Push Ups<br />Calorie Row<br /> </p><ul><li><p><strong>Target Time:</strong> 6-7 minutes</p></li><li><p><strong>Time Cap:</strong> 9 minutes</p></li></ul><p>*Scale reps 32-24-16-8</p><p>**yes…it is the same reps for males and females</p>
Accessory Work
<p>3 Sets Not for Time:<br />5 Close Grip Barbell Bench Press<br />10 Deficit Push Ups<br />10 Dumbbell Hammer Curls</p>