12. Sep
CrossFit WOD, September 12, 2023
CrossFit – Tue, Sep 12
Warm up
<p>7s</p><p>hip halo</p><p>Burgener snatch </p>
Hang Snatch (5x 3 hang power snatch )
<p>3 Hang Pause Power Snatch @ 5.5/10 RPE<br />3 Hang Pause Power Snatch @ 6/10 RPE<br />3 Hang Pause Power Snatch @ 5.5/10 RPE<br />3 Hang Pause Power Snatch @ 6/10 RPE<br />3 Hang Pause Power Snatch @ 6.5/10 RPE<br /><br />*Pause in receive for 2 seconds.</p>
Rigatoni (Time)
<p>3 Sets (1 Set every 10 minutes)<br />500m Run<br />2 min Bike <br />500m Row<br />*Perform at 80, 85 then 90% pacing per round</p>
Accessory work
<p>3 Sets<br />20 Double Dumbbell Alternating Strict Press (keep one DB overhead while pressing the other)<br />10 Wide Grip Barbell Bicep Curl<br />10 Single Leg Box Jump (5 each leg)</p><p> </p><p>5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE<br />5 Pressing Snatch Balance @ 5/10 RPE</p><p> </p><p>4 sets: <br />15 Stick Sit Ups<br />30 Heel Taps (each side)<br />10 KB Side Bends (each side)<br />30 KB Marches (each side)<br />-Rest 2 minutes b/t sets-</p>