21. Oct
CrossFit WOD, October 21, 2022
CrossFit – Fri, Oct 21
Warm-up
<p>1:30 bike (:30 legs only, 30 arms only, 30 both)</p><p>Hip Halo and Banded 7’s</p><p>2 sets 3</p><p>Strict press from receiving</p><p>Push press</p><p>Push jerk</p><p>Split Jerk</p><p> </p><p>2 sets 3</p><p>Jerk Balance</p><p>Tall Jerk</p>
Split Jerk (Every :90 x 5 sets
3 Split Jerk @ 6/10 RPE
2 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 7.5/10 RPE)
3 Split Jerk @ 6/10 RPE
2 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 7.5/10 RPE)
<p>All from the rack</p>
I’ll Never Let Go (Time)
<p>For time:<br />1000m Run<br />75 Thrusters (45/35)<br />25 Burpee Box Jump Overs (30/24)</p><p>Option 2</p><p>800m Run<br />60 Thrusters (35/25)<br />20 Burpee Box Step Overs (24/20)</p>
<p>Target Time: 8:00</p><p>Time Cap: 11:00</p>
Accessory Work
<p>Front Squat</p><p>6×2 Front Squat @88% 1RM </p>
Accessory Work
<p>3-4 Rounds<br />4-6 Weighted Strict Pull Ups (moderate)<br />12 Lat Pulldowns (moderate)<br />12 Bent Over Barbell Row (moderate)<br />12 Double DB Skull Crushers (moderate)<br />-Rest 1-2 min b/t round-</p>