21. Sep
CrossFit WOD, September 21, 2023
CrossFit – Thu, Sep 21
Warm up
<p>7s</p><p>hip halo </p><p>Burgener clean</p><p>2 Sets<br />200m Jog<br />10 Kip to Swing<br />20 Alt. Leg V-Up<br />10 Single Arm Dumbbell Push Press (each arm) (moderate)<br />5 Hand Release Push Ups</p>
Clean and Jerk (5 sets of complex )
<p>1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE<br /><br />*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.</p>
Honey barbecue (AMRAP – Reps)
<p>AMRAP 20 Minutes<br />200m Run <br />20 Toes to Bar<br />20 Push Press (115/80)<br />200m Run <br />20 V Ups<br />20 Push Ups<br /> </p>
Accessory work
<p>4 Muscle Cleans @ 6.5/10 RPE<br />4 Muscle Cleans @ 6.5/10 RPE<br />4 Muscle Cleans @ 6.5/10 RPE<br />4 Muscle Cleans @ 6.5/10 RPE</p><p> </p><p>Workout Definition</p><p>18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE<br />18 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE<br />18 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE<br />18 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE</p><p> </p><p>4 Rounds<br />10 Bent Over Barbell Row @ RPE 8<br />-rest 1 minute-<br />10 Incline Dumbbell Curls (each side) @ RPE 8<br />-rest 1 minute-<br />10 Single Arm Lat Pulldown (each side) @ RPE 8<br />-Rest 2-3 min b/t rounds-</p>