17. Oct
CrossFit WOD, October 17, 2022
CrossFit – Mon, Oct 17
Warm-up
<p>1:00 bike – then hip halo – then</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 <a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a><br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)<br /> </p>
Back Squat (E2MOM for 20:00
10 x 3 a@ 73% of 1RM)
10 x 3 a@ 73% of 1RM)
<p>Attempt to work up to 73% and complete all reps at that weight.</p>
Titanic (Time)
<p>40 Double Dumbbell Snatches (2×50/35)<br />120 Double Unders<br />20 Devils Press (2×50/35)<br />120 Double Unders<br />10 Burpee Dumbbell Squat Clean Thrusters (2×50/35)</p><p> </p><p>Option 2</p><p>40 Double Dumbbell Snatches (2×35/25)<br />240 Single Unders<br />20 Devils Press (2×35/25)<br />240 Single Unders<br />10 Burpee Dumbbell Squat Clean Thrusters (2×35/25)</p>
<p>Target Time: Sub-10:00</p><p>Time Cap: 14:00</p>