20. Oct
CrossFit WOD, October 20, 2022
CrossFit – Thu, Oct 20
Warm-up
<p>1:00 Bike: increasing speed every :15</p><p>Hip Halo</p><p>3 sets 4</p><p>Zombie squats</p><p>Front squats</p><p>2 sec paused front squats</p><p>1 ¼ squats</p><p> </p><p>3 sets of 3</p><p>Straight leg dead lift</p><p>Muscle clean</p><p>Hang Power clean</p><p>Hang clean</p><p> </p><p>3 sets 3</p><p>Strict press</p><p>Push press</p><p>Push jerk</p>
Clean complex (2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE)
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE)
Complete the following
<p>Complete E2MOM x 5 sets</p>
You Jump, I Jump (3 Rounds for reps)
<p>3 Sets:<br />15/12 Calorie Echo Bike<br />20 Wall Balls (20/14) (10’/9’)<br />15/12 Calorie Echo Bike<br />20 Wall Balls (20/14) (11’/10’)<br />15/12 Calorie Echo Bike<br />-rest 1:1 b/t sets-</p><p>Option 2</p><p>3 Sets:<br />12/8 Calorie Echo Bike<br />16 Wall Balls (14/10)<br />12/8 Calorie Echo Bike<br />16 Wall Balls (14/10)<br />12/8 Calorie Echo Bike<br />-rest 1:1 b/t sets-</p>
<p>Target Time: 4-5 min</p><p>Time Cap: 6 min</p>
Accessory Work
<p>3 Rounds<br />10 Hamstring Ring Curls<br />10 Plate Front Raise (moderate)<br />10 DB Box Step-Ups (moderate) (each side)<br />10 Bottom-Up Single Arm Standing KB Press (moderate) (each side)<br />15 Seated Dumbbell Calf Raise (moderate)<br />-Rest 1-2 min b/t round-</p>