31. Oct
CrossFit WOD, October 31, 2023
CrossFit – Tue, Oct 31
Warm up
<p>7s</p><p>hip halo </p><p>burgener snatch</p><p>8 minutes moving through:<br />1:00 Row OR Ski (moderate)<br />50 Single Under<br />10 Alt. Leg V-Up<br />10 PVC Pass Through<br />10 PVC Behind the Neck Press<br />10 PVC Overhead Squat<br />-Then-<br />Warm Up to Overhead Squat weight.</p>
Power Snatch (3-3-2-2-1-1-1)
<p>3 Power Snatch @ 6/10 RPE<br />3 Power Snatch @ 6.5/10 RPE<br />2 Power Snatch @ 7/10 RPE<br />2 Power Snatch @ 7.5/10 RPE <br />1 Power Snatch @ 8/10 RPE <br />1 Power Snatch @ 8.5/10 RPE <br />1 Power Snatch @ 9/10 RPE</p>
Trick or treat (Time)
<p>2 Rounds<br />100 Double Unders<br />25 Overhead Squats (95/65)<br />100 Double Unders<br />25 GHD Sit Ups</p><p> </p><p>15 min cap </p>
Accessory work
<p>3 Sets<br /><br />10 Walking Alternating Single Arm Double Dumbbell Strict Press (keep one overhead while pressing the other, alternate + walking)<br />10 Supinated Grip Ring Rows w/ feet on box<br />20 Lateral Single Leg Bench Jumping step overs (as fast as possible)</p><p> </p><p>1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE<br />1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE<br />1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE<br />1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE<br /><br />*Snatch Power Drop Positions: 2", 6" and full squat.</p>