17. Oct
CrossFit WOD, October 17, 2023
CrossFit – Tue, Oct 17
Warm up
<p>7s</p><p>hip halo </p><p>Burgener snatch</p><p>3-4 Sets<br />:30 Row moderate)<br />5 Single Arm Kettlebell Thruster (each arm, light)<br />10 Alt. Leg V-Ups<br />5 Kip to Swings<br />15 Single Unders</p>
Power Snatch (3-2-1-3-2-1-1-1)
<p>3 Power Snatch @ 6/10 RPE<br />2 Power Snatch @ 7/10 RPE<br />1 Power Snatch @ 8/10 RPE<br />3 Power Snatch @ 7/10 RPE<br />2 Power Snatch @ 8/10 RPe<br />1 Power Snatch @ 9/10 RPE<br />1 Power Snatch @ 9+/10 RPE<br />1 Power Snatch @ 9+/10 RPE</p>
Spades (2 Rounds for reps)
<p>2 Sets:<br />3 Rounds<br />12 Thrusters (65/45)<br />12 Toes to bar (OR GHD SIt Ups)<br />36 Crossover Single Unders<br />-rest 3 minutes b/t sets-</p><p>7 min cap </p><p>so to clarify, 2 sets of 3 rounds</p>
Accessory work
<p>3 Sets<br /><br />20 Double Dumbbell Alternating Seated Strict Press (keep one dumbbell overhead while you press the other one)<br />15 Supinated Grip Ring Rows<br />20 Lateral Single Leg Ski Jumps (as fast as possible)</p>