11. Sep
CrossFit WOD, September 11, 2023
CrossFit – Mon, Sep 11
Warm up
<p>7s</p><p>hip halo</p><p>Front squat warm up</p><p>2 Sets<br />1:00 Row (moderate)<br />6 Ring Kip to Swing<br />2-3 Tempo Ring Dip<br />:20 Handstand Hold w/Tempo descent at end of :20<br />10 Banded Good Morning</p>
Front Squat (5-4-3-2-1-10-10)
<p>5 Front Squat @ 6/10 RPE<br />4 Front Squat @ 7/10 RPE<br />3 Front Squat @ 8/10 RPE<br />2 Front Squat @ 9/10 RPE<br />1 Front Squat @ 10/10 RPE<br />10 Front Squat @ 6.5/10 RPE<br />10 Front Squat @ 7/10 RPE</p>
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Accessory work
<p>5 Dumbbell Bench Press @ 6/10 RPE<br />5 Dumbbell Bench Press @ 7/10 RPE<br />3 Dumbbell Bench Press @ 8/10 RPE<br />3 Dumbbell Bench Press @ 9/10 RPE<br />10 Dumbbell Bench Press @ 6.5/10 RPE<br />10 Dumbbell Bench Press @ 7/10 RPE</p><p> </p><p>5 Clean Deadlift @ 6/10 RPE<br />4 Clean Deadlift @ 7/10 RPE<br />3 Clean Deadlift @ 8/10 RPE<br />2 Clean Deadlift @ 9/10 RPE<br />1 Clean Deadlift @ 10/10 RPE<br />10 Clean Deadlift @ 6.5/10 RPE<br />10 Clean Deadlift @ 7/10 RPE<br /><br />*No hook or mixed grip.</p>