19. Sep
CrossFit WOD, September 19, 2023
CrossFit – Tue, Sep 19
Warm up
<p>7s </p><p>hip halo</p><p>burgener snatch</p><p>8 Minutes moving through:<br />10 Calorie Row (easy moderate)<br />10 Inchworm w/Push Up<br />5 Box Jump w/Step Down (increase height each set)<br />5 Box Get Over (40in)</p>
Snatch (6×2)
<p>2 Pause Snatch @ 6/10 RPE<br />2 Pause Snatch @ 6.5/10 RPE<br />2 Pause Snatch @ 7/10 RPE<br />2 Pause Snatch @ 6.5/10 RPE<br />2 Pause Snatch @ 7/10 RPE<br />2 Pause Snatch @ 7.5/10 RPE<br /><br />*From above the knee.<br />**Pause is in the receive for 2 seconds.</p>
Intervals (Time)
<p>intervals for total time:<br />21 Box Jump Overs (24/20)<br />15 Calorie Row<br />9 Burpee Box Jump Overs (24/20)<br />21 Box Jump Overs (24/20)<br />15 Calorie Row<br />9 Burpee Box Jump Overs (48/36)<br /><br />-Rest until 6-minute mark-<br /><br />9 Burpee Box Jump Overs (48/36)<br />15 Calorie Row<br />21 Box Jump Overs (24/20)<br />9 Burpee Box Jump Overs (48/36)<br />15 Calorie Row<br />21 Box Jump Overs (24/20)</p><p> </p><p>6 min cap each interval </p>
Accessory work
<p>Workout Definition</p><p>3 Sets<br />7 Dumbbell Wind Mill (each arm, 5 seconds down)<br />25 Banded Bicep Curls (as fast as possible) <br />20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible)</p><p> </p><p>4 Above The Knee Muscle Snatch @ 6/10 RPE<br />4 Above The Knee Muscle Snatch @ 6/10 RPE<br />4 Above The Knee Muscle Snatch @ 6.5/10 RPE<br />4 Above The Knee Muscle Snatch @ 6.5/10 RPE</p><p><br />AMRAP 20 Minutes for Smooth movement! (light to moderate intensity)<br />200ft Sled push (empty sled)<br />200ft Farmers Carry (2×70/50)<br />500m Ski</p>