08. Sep
CrossFit WOD, September 8, 2023
CrossFit – Fri, Sep 8
Warm up
<p>7s</p><p>hip halo</p><p>front squat warm up</p><p>2 Sets<br />1:00 Echo Bike (moderate)<br />50ft Dumbbell Overhead Carry (each arm, moderate)<br />3-5 Thrusters (start with empty bar and build in weight)<br />4-6 Overhead Walking Lunge Steps (start with empty bar and build in weight)</p>
Front Squat (4×5)
<p>5 In the Hole Front Squat @ 6/10 RPE<br />5 In the Hole Front Squat @ 6/10 RPE<br />5 In the Hole Front Squat @ 6.5/10 RPE<br />5 In the Hole Front Squat @ 6.5/10 RPE</p>
Echo thruster (Time)
<p>For time:<br />18-15-12<br />Echo Bike Calories<br />Thrusters <br />Round 1: 18 @ (95/65)<br />Round 2: 15 @ (115/85)<br />Round 3: 12 @ (135/95)<br /><br />-Then- <br /><br />66-foot overhead walking lunge (135/95)</p><p>15 min cap</p>
Accessory work
<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 />10 Strict Press @ 6.5/10 RPE<br />10 Strict Press @ 7/10 RPE</p><p> </p><p>Perform 20-30 minutes of Zone 2. <br />Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).<br /> </p>