18. Oct
CrossFit WOD, October 18, 2022
CrossFit – Tue, Oct 18
Warm-up
<p>10 Shuttle runs – then – Banded 7’s</p><p>Hip Halo</p><p>Burgener Warm up x 2 (PVC then BB)</p><p>3 x 3 of the following (PVC, BB, Light WT)</p><ol><li>Snatch grip push press. Feet jumping position </li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position.</li><li>Drop Snatch, feet jumping position to landing</li><li>Snatch balance</li></ol>
Snatch Complex (2 Snatch Pull + 2 Power Snatch @ 5.5/10
2 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE)
2 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE)
Complete the following:
Jack and Rose (4 Rounds for reps)
<p>4 sets for individual times:</p><p>21/16 Calorie Row<br />15 Chest to Bar Pull Ups<br />9 Strict Handstand Push Ups<br />-rest 1:1 b/t sets-</p><p> </p><p>Option 2</p><p>18/14 Calorie Row<br />12 Banded Chest to Bar Pull Ups<br />6 Strict Handstand Push Ups or Piked Push ups or Push ups<br />-rest 1:1 b/t sets-</p>
<p>Target Time: 2:00/rnd</p><p>Time Cap: 3:00/rnd</p>
Accessory Work
<p>4 Rounds<br />6 Barbell Bench Press (moderate/heavy)<br />10 Barbell Drag Curls (moderate)<br />12 Reverse Grip Barbell Bench Press (moderate)<br />10 Dumbbell Hammer Curls (moderate) (each side)<br />12 Flat Bench DB Chest Fly (moderate)<br />-Rest 1-2 min b/t rounds-</p>