CrossFit WOD, August 11, 2022
12:00-22:00
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
Scoring: Load
38:00-60:00
5 sets:
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
6 Power Clean (185/125)
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
-rest 1:1 b/t sets-
Scoring: Time
Athletes Notes
Target Time: sub 18 minutes
Time Cap: 25 minutes
12 Minute EMOM
odd minute: 1-3 Strict Ring Muscle Ups
even minute: 12-16 Kipping Toes To Rings
Sub Box Ring Muscle Ups
Scoring: Checkbox
Front Squat 3×1
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
Horton Hears a Who(SemiFinals)
3 sets
100’ Kettlebell front rack walking lunge (2×53/35)
150’ Handstand walk
50’ Kettlebell front rack walking lunge (2×70/53)
-Rest 1:1 b/t sets-
Scoring: Time
Scoring: Load
2. Barbell Prep
Clean:
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 *