Workout of the Day

CrossFit WOD, October 27, 2022

CrossFit – Thu, Oct 27

<p>Banded 7’s and Hip Halo -then -</p><p>2 sets of 5&nbsp; with BB of the following;</p><p>straight leg dead lifts</p><p>Zombie squats</p><p>muscle cleans + strict press</p><p>power cleans + push press</p><p>squat cleans + split jerk – then -&nbsp;</p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p> </p>
Clean and Jerk (5 sets of the following complex:
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk)
<p>6.5/7.5/8/8.5/9 RPE</p>
Wednesday Addams (2 Rounds for reps)
<p>2 sets:<br />2-4-6-8-10 Deadlifts (225/155)<br />1-2-3-4-5 Wall Walks<br />-rest 2:00 b/t sets-</p><p>Option 2</p><p>2 sets:<br />2-4-6-8-10 Deadlifts (155/125)<br />1-2-3-4-5 Inch Worms<br />-rest 2:00 b/t sets-</p>

<p>Target Time: 4:30</p><p>Time Cap: 8:00 per set</p>

Accessory Work
<p>4 Rounds<br />12 Lat Pulldowns – Neutral Close Grip (moderate weight)<br />12 Barbell Skull Crushers (moderate weight)<br />12 Supported Single Arm DB Row (each side) (moderate weight)<br />12 Single Arm Standing Tricep Extension w/ band (each side) (moderate weight)<br />-rest 1-2 minutes b/t sets-</p>