12. Oct
CrossFit WOD, October 12, 2023
CrossFit – Thu, Oct 12
Warm up
<p>7s</p><p>hip halo</p><p>warm up clean and jerk</p><p>2 sets<br />15ft Toes out walk<br />15ft Toes in walk<br />15ft Heels walk<br />15ft Toes walk<br />1:00 Jog<br />10 No Jump Burpee<br />:30 Row (moderate)</p>
Clean and Jerk (5 sets of complex )
<p>1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE<br />1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE<br />1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE<br />1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE<br />1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE<br /><br />*Pause in the bottom of the squat for 2 seconds.</p>
The great British bake off (Time)
<p>1 Mile Run<br />2000m/1600m Row<br />50 Burpees to 6 inch Target</p><p> </p><p>25 min cap </p>
Accessory work
<p>3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE<br />3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE<br />3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE<br />3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE<br /><br />*1st Rep: 2", 2nd Rep: 4", 3rd Rep 6"</p><p> </p><p>16 Barbell Front Rack Step Up @8/10 RPE<br />16 Barbell Front Rack Step Up @8/10 RPE<br />16 Barbell Front Rack Step Up @8/10 RPE<br />16 Barbell Front Rack Step Up @8/10 RPE</p>