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14. Oct
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CrossFit WOD, October 14, 2022

CrossFit – Fri, Oct 14

Warm-up
<p>Banded 7’s and hip halo – then</p><p>3 sets:<br />8 Single Arm Press R/L (Light-Moderate) (each side)</p><p>8 BB Dip Only (45/35)</p><p>6 BB Tall Jerks</p><p>6 BB Over head Lunges w/jerk grip&nbsp;(45/35)</p><p>After lift/before starting the workout:</p><p>2&nbsp;Sets:<br />1:00 Shuttle run<br />10 PVC Pass Through<br />10 PVC Overhead Squat<br />5 PVC Squat Snatch</p><p>(on set PVC, one set BB)<br />-Then-<br />Build to Overhead Squat weight.</p>
push press + push jerk (E2MOM x 5 sets complete the following:
2 Push Jerk + 2 Jerk @ 6.5/10 RPE
2 Push Jerk + 2 Jerk @ 7/10 RPE
1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Jerk + 1 Jerk @ 8.5/10 RPE
1 Push Jerk + 1 Jerk @ 9/10 RPE)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

<ul><li><p><strong>Target Time:</strong>&nbsp;13-15 minutes</p></li><li><p><strong>Time Cap:</strong>&nbsp;18 minutes</p></li></ul>

Accessory Work
<p>3 Sets (Not For Time)<br />20 Single Leg V-ups Holding 2.5 to 5# weights in hands&nbsp;(10/each side)</p>