05. Oct
CrossFit WOD, October 5, 2023
CrossFit – Thu, Oct 5
Warm up
<p>7s</p><p>hip halo</p><p>Burgener clean</p><p>2-3 Sets<br />1:00 Cardio (moderate)<br />20 Alternating Leg V-Up<br />5 No Jump Burpee<br />10 shrugs in handstand into 2 Controlled Negative Handstand Push Up<br />5 Kip to Swing<br />1 halfway rope climb</p>
Clean and Jerk (5 x complex)
<p>1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE<br />1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE<br />1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE<br />1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE<br />1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE<br /><br />*Pause in bottom of clean for 2 seconds.<br />**Pause in the receive of the push jerk for 2 seconds.</p>
On Wednesday we wear pink (Time)
<p>50 Toes to Bar<br />40 Burpee to Bar (6” reach)<br />30 Strict Handstand Push Ups<br />20 Bar Muscle Ups<br />10 Rope Climbs</p><p>15 min cap</p>
Accessory work
<p>16 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE<br />16 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE<br />16 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE<br />16 Front Rack Barbell Walking Lunge Steps @ 8/10 RPE</p>