25. Oct
CrossFit WOD, October 25, 2022
CrossFit – Tue, Oct 25
Warm-up
<p>Banded 7’s and Hip halo</p><p>5 reps of the following: Bergener Warm Up</p><ol><li>Down and up (shug)</li><li>Elbows high and outside</li><li>Muscle snatch </li><li>Snatch land 2, 4, 6 in squat</li><li>Snatch drop </li></ol><p>then – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p>
Snatch Complex (Every :90 x 5 sets complete:
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch )
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch )
Complete the following:
<p>complete at 6.5/7/7.5/8/8.5 RPE</p>
Snatch Complex (EMOM x 3 sets complete:
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch)
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch)
Complete the following:
Cousin Itt (2 Rounds for reps)
<p>2 sets (1 set every 5:00)<br />2 Rounds<br />10 Burpee Box Jump Overs (24”/20”)<br />10 Overhead Squats (135/95)</p><p>Option 2<br />10 Burpee Box Step Overs (24”/20”)<br />10 Overhead Squats (95/65)</p>
<p>Target time: 3:00</p><p>Time cap: 4:00 </p>
Accessory Work
<p>3 Sets<br />10 Single Arm Alternating Dumbbell Bench (Each Side)<br />10 Single Arm Dumbbell Row (Each Side)</p>