03. Oct
CrossFit WOD, October 3, 2023
CrossFit – Tue, Oct 3
Warm up
<p>7s</p><p>hip halo</p><p>Burgener snatch</p><p>2 Sets<br />Row 1:00 easy<br />Bike 1:00 easy<br />Row :30 moderate<br />Bike :30 moderate<br />Row :15 fast<br />Bike :15 fast</p>
Snatch (6 x 1 complex )
<p>1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 6.5/10 RPE<br />1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7/10 RPE<br />1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7.5/10 RPE<br />1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7/10 RPE<br />1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7.5/10 RPE<br />1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 8/10 RPE</p>
On oct 3rd, he ask me to dance (4 Rounds for reps)
<p>4 Sets: (1 Set Every 5 Minutes)<br />Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)<br />Even Sets: 25/20 Calorie Row</p><p>2 min cap each set</p><p>read below how it should feel </p><p>Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.</p><p>Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.</p>
Accessory work
<p>3 Sets<br /><br />100ft Kettlebell Over Under Carry (50ft each arm)<br />15 Barbell Curls<br />20 Lateral Single Leg Ski Jumps (as fast as possible</p><p> </p><p>AMRAP 30 Minutes for Smooth movement! (light to moderate intensity)<br />200ft Backwards sled drag (light)<br />120ft Sandbag Carry (150/100)<br />100ft Forward Sled Drag (moderate)<br />8 Sandbag Cleans (150/100) (OR 4 Sandbag Cleans (200/150))</p>