22. Sep
CrossFit WOD, September 22, 2023
CrossFit – Fri, Sep 22
Warm up
<p>7s</p><p>hip halo</p><p>warm up strict press</p><p>2-3 Sets<br />1:00 Bike (easy to moderate)<br />5 No Jump Burpee<br />10 Single Arm Dumbbell Suitcase Deadlift (each side) (light to moderate)<br />-Then-<br />Warm Up to Dumbbell Deadlift weight.</p>
Push Press (5-4-3-2-1-8-8)
<p>5 Strict Press @ 6/10 RPE<br />4 Strict Press @ 7/10 RPE<br />3 Strict Press @ 8/10 RPE<br />2 Strict Press @ 9/10 RPE<br />1 Strict Press @ 10/10 RPE<br />8 Strict Press @ 7/10 RPE<br />8 Strict Press @ 8/10 RPE</p>
Mango habanero (Time)
<p>For time:<br />10-9-8-7-6-5-4-3-2-1<br />Burpee Dumbbell Deadlift (2x70s/50s)<br />*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)<br /> </p><p>15 min cap</p>
Accessory work
<p>3 Sets<br />10 Clean Shrugs (use straps) (heavy)<br />10 4in Deficit Hand Release Push Ups<br />14 Box Step Downs (7 each leg)</p><p> </p><p>4 In the Hole Front Squat @ 6/10 RPE<br />4 In the Hole Front Squat @ 6/10 RPE<br />4 In the Hole Front Squat @ 6.5/10 RPE<br />4 In the Hole Front Squat @ 6.5/10 RPE<br />4 In the Hole Front Squat @ 7/10 RPE</p>