23. Oct
CrossFit WOD, October 23, 2023
CrossFit – Mon, Oct 23
Warm up
<p>7s </p><p>hip halo</p><p>2 Sets of Front Squat Skill Transfer Exercises<br />3x No Hands Front Squat<br />3x Front Squat<br />3x Pause Front Squat<br />3x 1 + ¼ Front Squat<br />3x In the Hole Front Squat<br />3x :10 Eccentric Squat</p><p>2 sets<br />1:00 Row (moderate)<br />5 Step Back and Step Up Burpee<br />3 Single Kipping Pull Up<br />10 Wall Ball (light)</p>
Front Squat (5-3-1-5-3-1-1-1)
<p>5 Front Squat @ 6/10 RPE<br />3 Front Squat @ 7/10 RPE<br />1 Front Squat @ 8/10 RPE<br />5 Front Squat @ 7/10 RPE<br />3 Front Squat @ 8/10 RPE<br />1 Front Squat @ 9/10 RPE<br />1 Front Squat @ 9+/10 RPE<br />1 Front Squat @ 9+/10 RPE</p>
Leonardo de vinci (Time)
<p>For Time<br />21-15-9<br />Burpee Pull Ups<br />42-30-18 <br />Wall Balls (20/14)</p><p> </p><p>12 min cap</p>
Accessory work
<p>12 Dumbbell Bench Press @ 7/10 RPE<br />10 Dumbbell Bench Press @ 8/10 RPE<br />10 Dumbbell Bench Press @ 9/10 RPE<br />12 Dumbbell Bench Press @ 8/10 RPE</p><p> </p><p>5 Clean Deadlift @ 6/10 RPE<br />4 Clean Deadlift @ 7/10 RPE<br />3 Clean Deadlift @ 8/10 RPE<br />2 Clean Deadlift @ 8.5/10 RPE<br />1 Clean Deadlift @ 9/10 RPE<br />1 Clean Deadlift @ 9+/10 RPE<br />1 Clean Deadlift @ 9+/10 RPE<br /> </p>