Workout of the Day

CrossFit WOD, October 13, 2022

CrossFit – Thu, Oct 13

<p>Hip Halo – then</p><p>Burgener Warm Up Clean x 3 reps ea</p><p>- then -<br />Front Squat Skill Transfer Exercises<br />3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>After the left/before starting the workout:</p><p>2&nbsp;Sets:<br />1:00 Ski (OR Row)<br />25 Single Under<br />15 Banded Good Morning<br />1:00 Echo Bike<br />-Then-<br />Build to Sandbag weight.</p>
Clean and Jerk (EMOM x 3 sets
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance )
<p>Complete these at 6.5/10 RPE.</p><p>This should be light and used as a warm-up for the coming complex.&nbsp; Stay within the movement.</p>
Clean complex (E2MOM x 5 sets:
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk)
Complete the following

<p>All at the following RPE</p><p>6.5</p><p>7</p><p>7</p><p>7.5</p><p>8</p>
Sour Gummy Worms (AMRAP – Rounds and Reps)
<p>AMRAP 15:00</p><p>500m Ski (OR 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><p> </p><p>Option 2</p><p>400 m</p><p>100 singles</p><p>10 sandbag cleans (70/30)</p><p>20/15 cal Echo Bike</p><p>100 singles</p><p>10 sandbag cleans</p><p> </p><p>*Target score: 2 rounds</p>

Accessory Work
<p>3-4 Rounds: not for score<br />15 Seated Arnold Press (light/moderate)<br />10 Back Rack barbell step ups (each side) (light/moderate)<br />15 Standing DB Lateral Raise (light/moderate)<br />10 GHD Hip Raise<br />-Rest 1-2 min b/t rounds-</p><p> </p><p>**to be completed on your own</p>