24. Oct
CrossFit WOD, October 24, 2023
CrossFit – Tue, Oct 24
Warm up
<p>7s</p><p>hip halo </p><p>Burgener snatch</p><p>2 Sets<br />1:00 Echo Bike (moderate)<br />20 Step Back Lunge<br />20 Alt. Leg V-Up<br />10 Tempo Lateral Box Step Up (each side)<br />10 Tempo SIngle Arm Cuban Press (each arm)<br />2 Sit to Stand Rope Climb</p>
Hang Snatch (3-2-1-3-2-1-1)
<p>3 High Hang Snatch @ 6/10 RPE<br />2 High Hang Snatch @ 7/10 RPE<br />1 High Hang Snatch @ 8/10 RPE<br />3 High Hang Snatch @ 7/10 RPE<br />2 High Hang Snatch @ 8/10 RPE<br />1 High Hang Snatch @ 9/10 RPE<br />1 High Hang Snatch @ 9+/10 RPE</p>
Michelangelo (2 Rounds for reps)
<p>AMRAP 8 Minutes<br />10 GHD Sit Ups or straight leg weighted ab mat sit ups <br />12 Box Jump/Step Down (24/20)<br />14 Dumbbell Power Snatch (50/35)<br /><br />-rest 4 minutes-<br /><br />AMRAP 8 Minutes<br />2 Rope Climbs<br />10 Dumbbell Walking Lunge (50/35)<br />12/10 Calorie Echo Bike<br /><br />*Aim for each set to take the same amount of time within each AMRAP</p>
Accessory work
<p>3 Sets<br /><br />10 Seated Banded Lat Pull Downs<br />14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)<br />6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)</p><p>1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE<br />1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE<br />1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE<br />1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE</p>