01. Sep
CrossFit WOD, September 1, 2023
CrossFit – Fri, Sep 1
Warm up
<p>7s</p><p>hip halo</p><p>warm up for bench press</p><p> </p><p>2 Sets<br />1:00 Row<br />10 Cuban Press (light)<br />10 Overhead Squat (light)<br />5 Box Jump w/Step Down<br />5 No Jump Burpee<br />10 Single Kipping Pull Up<br />-Then-<br />Warm Up to Overhead Squat weight and Box Jump height.</p>
Bench Press (5-4-3-2-1-1-1)
<p>5 Bench Press @ 7/10 RPE<br />4 Bench Press @ 7.5/10 RPE<br />3 Bench Press @ 8/10 RPE<br />2 Bench Press @ 8.5/10 RPE<br />1 Bench Press @ 9/10 RPE<br />1 Bench Press @ 9.5/10 RPE<br />1 Bench Press @ 10/10 RPE</p>
Brand and Andy (5 Rounds for reps)
<p>Partner Throwdown Friday!<br />5 Sets<br />AMRAP 2 minutes-<br />Partner 1: 6 Overhead Squats (165/105)<br />Partner 2: 6 Box Jumps (30/24)<br />*Both complete and switch<br />-then-<br />Max Synchro Burpee Pull Ups (chest on ground for synchro)<br />-rest 2 minutes b/t sets-</p>
Accessory work
<p>5 Back Squat @ 6/10 RPE<br />4 Back Squat @ 6.5/10 RPE<br />3 Back Squat @ 7/10 RPE<br />2 Back Squat @ 7.5/10 RPE <br />1 Back Squat @ 8/10 RPE<br />1 Back Squat @ 9/10 RPE<br />1 Back Squat @ 10/10 RPE</p><p> </p><p>10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE<br />10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE<br />10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE</p><p> </p><p>Run 5k</p>