07. Sep
CrossFit WOD, September 7, 2023
CrossFit – Thu, Sep 7
Warm up
<p>7s</p><p>hip halo</p><p>burgener clean</p><p>2-3 Sets<br />1:00 Row (moderate)<br />5 Wall Ball (light)<br />10 Hanging Scap Retractions<br />5 Single Leg Dumbbell RDLs (moderate) (each side)<br />20 Alt. Leg V-Up</p>
Clean and Jerk (5 complex’s
)
)
<p>1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 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 @ 6.5/10 RPE<br />1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE<br /><br />*Pause in receive for 2 seconds on both pause movements.</p>
Pig chipper (Time)
<p>For time<br />10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))<br />20 Chest to bar Pull Ups<br />40 Toes to bar<br />80 Wall Balls (20/14) <br />40 Toes to bar<br />20 Chest to bar Pull Ups<br />10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))</p><p> </p><p>20 min cap</p>
Accessory work
<p>3-4 Sets:<br />8 Strict Pullups (weighted if possible – heavier than last week) @ 8/10 RPE<br />-rest 2 minutes b/t sets-<br /><br />3-4 Sets:<br />10 Double Dumbbell Incline Row @ 8/10 RPE<br />-rest 2 minutes b/t sets-<br /><br />3-4 Sets:<br />10 Lat Pulldowns @ 8/10 RPE<br />-rest 2 minutes b/t sets-</p>