26. Sep
CrossFit WOD, September 26, 2023
CrossFit – Tue, Sep 26
Warm up
<p>7s </p><p>hip halo </p><p>snatch warm up</p><p>Row 1:00 easy<br />Bike 1:00 easy<br />Run 1:00 easy<br />Row :30 moderate<br />Bike :30 moderate<br />Run :30 moderate<br />Row :15 fast<br />Bike :15 fast<br />Run :15 fast</p>
Snatch (5 sets of complex )
<p>1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE<br />1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE<br />1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE<br />1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE<br />1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE<br /><br />*Pause is in the receive for 2 seconds.</p>
Baked potatoe (AMRAP – Reps)
<p>AMRAP 20 Minutes<br />20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)<br />20/16 Calorie Row<br />200m Run<br /><br />*Every 10m = 1 rep for part 1.</p>
Accessory work
<p>3 Sets <br />10 Double Dumbbell Seated Bicep Curl and Press<br />10 Wide Grip Pull Ups Behind the Neck<br />5 Kneeling Box Jump</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>