28. Sep
CrossFit WOD, September 28, 2023
CrossFit – Thu, Sep 28
Warm up
<p>7s</p><p>hip halo </p><p>Warm up clean</p><p>2-3 Sets<br />1:00 Row (moderate)<br />10 Hanging Scap Retraction<br />10 Straight Arm Banded Pull Down<br />5 Inchworms with push up<br />10 Wall Ball (light)</p>
Clean and Jerk (5 sets of 1 complex)
<p>1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 5/10 RPE<br />1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE<br />1 Clean Pull From the Blocks + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE<br />1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 6.5/10 RPE<br />1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 7/10 RPE<br /><br />*Pause is in the bottom of the squat for 2 seconds.</p>
Potatoes Augratin (AMRAP – Reps)
<p>2 sets:<br />AMRAP 5 Minutes<br />5 Strict Pull Ups<br />5 Strict Ring Dips<br />15 Wall Balls (30/20) (10/9ft)<br />-rest 3 minute b/t sets-<br /><br />**Hold bigger unbroken sets instead of doing quick singles, even if you move slower</p>
Accessory work
<p>3 Tall Power Clean @ 5.5/10 RPE<br />3 Tall Power Clean @ 5.5/10 RPE<br />3 Tall Power Clean @ 6/10 RPE<br />3 Tall Power Clean @ 6/10 RPE<br /><br />*1st Rep: 2", 2nd Rep: 4", 3rd Rep 6"</p><p> </p><p>12 Barbell Front Rack Step Up @7/10 RPE <br />12 Barbell Front Rack Step Up @7.5/10 RPE <br />12 Barbell Front Rack Step Up @8/10 RPE <br />12 Barbell Front Rack Step Up @8/10 RPE</p>