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29. Apr
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CrossFit WOD, April 29, 2022

4-29-22

Warm-up
1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Clean (4×3)
Clean Pull + Power Clean + Push Jerk 4×3
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% 1RM Clean

Scoring: Load

Metcon (Time)
Mercury

Mercury
37:00-60:00

Partner Throwdown Friday!!!

With a partner:
50/40 Calorie Echo Bike
40 Front Squats (185/125) (155/95)
80 GHD Sit Ups (OR 80 V Ups)
40 Overhead Squats (135/95) (95/65)
50/40 Calorie Echo Bike
*Split all reps as desired

*Individual version: cut reps in half
*Sub 60/48 Calorie Assault Bike, 600m Run, OR 60/48 Calorie Row if needed

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 18 minutes

Time Cap: 23 minutes

Accessory Work
500m Row Week 4 Workout 2 [OPTIONAL] Warm-Up:
3 Sets:
3 Stroke Acceleration at 100%
150m at 89%
5 Stroke Acceleration Above 103%
*Rest 2-3 Min between sets.

Main Workout:
5 Sets:
100m at 93%
5 Strokes Above 107%
*Rest 1 Min between sets.

After Full Recovery (~5 Min)-
1 Min Sprint at Max Effort

Score: Total accumulated meters from 1-minute at max effort.

Scoring: Meters