02. Oct
CrossFit WOD, October 2, 2023
CrossFit – Mon, Oct 2
Warm up
<p>7s</p><p>hip halo</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 Russian baby makers<br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p> </p><p>2-3 Sets<br />1:00 Row (moderate)<br />5-10 Air Squats<br />10 Single Arm Dumbbell High Pull (each side)</p>
Back Squat (5-4-3-2-1-6-6)
<p>5 Back Squat @ 6/10 RPE<br />4 Back Squat @ 6.5/10 RPE<br />3 Back Squat @ 7/10 RPE<br />2 Back Squat @ 7.5/10 RPE<br />1 Back Squat @ 8/10 RPE<br />6 Back Squat @ 7/10 RPE<br />6 Back Squat @ 8/10 RPE</p>
Nasty girls (Time)
<p>3 Rounds<br />50 Air Squats<br />7 Muscle Ups<br />10 Hang Power Cleans (135/95)</p><p> </p><p>12-14 min cap </p>
Accessory work
<p>5 Bench Press @ 6/10 RPE<br />4 Bench Press @ 6.5/10 RPE<br />3 Bench Press @ 7/10 RPE<br />2 Bench Press @ 7.5/10 RPE<br />1 Bench Press @ 8/10 RPE<br />6 Bench Press @ 7/10 RPE<br />6 Bench Press @ 8/10 RPE</p><p> </p><p>5 Deadlift @ 6/10 RPE<br />4 Deadlift @ 6.5/10 RPE<br />3 Deadlift @ 7/10 RPE<br />2 Deadlift @ 7.5/10 RPE<br />1 Deadlift @ 8/10 RPE<br />6 Deadlift @ 7/10 RPE<br />6 Deadlift @ 8/10 RPE</p>