CrossFit WOD, October 13, 2022

by | Oct 11, 2022 | WOD

Thursday, October 13th 2022

Warm-up

A. General

Tabata

Perform 2 tabata intervals/movement

– Air squats

– Plate ground to overhead

– Burpees

– Row

 

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

 

C. Specific (before metcon)

5 RDL

5 RDL + muscle clean

5 Strict press

5 Power clean + pause + Jerk

5 Power Clean and jerks

Weightlifting
Front Squat (Front Squat
Every 90 seconds x 9 sets
Set 1-3: 4 reps @75%
Set 4-6: 3 reps @80%
Sets 7-9: 2 reps @85%)

TC: 14 min

Score: Weight

 

Scaling Options

Beginner

3 Reps RPE-7/10 across all sets

 

Intermediate

As Written

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

TC: 6 minutes

 

Scaling options:

Beginner:

Grace @ 65/45 lbs

 

Intermediate:

Grace @ 95/65lbs

Conditioning Test (Time)

Row

For total time

5 x 200m sprint

30 seconds rest between intervals

 

TC: 12 minutes

 

Beginner:

5 x 1:00 @ RPE 9, rest 30 seconds

 

Intermediate:

As written

Extra Accessory
Metcon (Checkmark)

4 sets

3 Dragon flags

15-20 sec V-ups hold hanging on bar