CrossFit WOD, August 19, 2022
16:00-42:00
Partner Throwdown Friday:
4 Sets
20/16 Calorie Row (each at the same time)
20 Synchro GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
*Individual Version:
4 Sets
20/16 Calorie row
20 GHD Sit Ups
20 Hang Power Cleans (135/95)
-Rest 2 minutes between sets-
Scoring: Time
5 min cap each set
2 rounds
50’ Handstand Walk
100’ Hand over hand sled pull (2×45/2×25+10)
-Rest 1:1 b/t sets
Snatch Deadlift + Hang Power Snatch 5×4
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 75% 1 RM Power Snatch
Scoring: Load
odd minute: 50 foot Handstand Walk
even minute: 10 Russian Pushups
*Scale Handstand Walk to 20 Box Handstand Shoulder Taps or 10 Handstand Taps against wall.
Scoring: Checkbox
2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2 Sets
1:00 Bike
20 Alt. Leg V-Up
10 Hang Power Clean (45/35)
-Then-
Build to Hang Power Clean weight.