14. Sep
CrossFit WOD, September 14, 2023
CrossFit – Thu, Sep 14
Warm up
<p>7s</p><p>hip halo</p><p>clean warm up</p><p>2 Sets<br />1:00 row (moderate)<br />10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side)<br />:30 Sandbag Bear Hug Hold</p>
Clean and Jerk (5×1 complex)
<p>1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE<br />1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE<br />1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE<br />1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE<br />1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6.5/10 RPE<br /><br />*Squat Clean: Pause in squat for 2 seconds.<br />*Push Jerk: Pause in receive for 2 seconds.</p>
Metcon (Time)
<p>For time:<br />30 Calorie row<br />12 Sandbag Squats (150/100) (OR 24 at (100/70)<br />20 Calorie row <br />8 Sandbag Squats (150/100) (OR 16 at (100/70)<br /><br />** can use heavy dumbbell on shoulder or barbell on back for sub. </p>
Accessory work
<p>3 Tall Clean @ 5.5/10 RPE<br />3 Tall Clean @ 5.5/10 RPE<br />3 Tall Clean @ 6/10 RPE<br />3 Tall Clean @ 6/10 RPE</p><p> </p><p>20 Barbell Front Rack Step Up <br />20 Barbell Front Rack Step Up <br />20 Barbell Front Rack Step Up <br />20 Barbell Front Rack Step Up</p>