25. Aug
CrossFit WOD, August 25, 2022
8-25-22
Warm-up
Push Press (5×5)
Push Press 5×5
12:00-22:00
12:00-22:00
5 Push Press @ 60%
5 Push Press @ 65%
5 Push Press @ 70%
5 Push Press @ 75%
5 Push Press @ 75%+
* Based off of 1RM Push Press
Scoring: Load
Metcon (AMRAP – Rounds and Reps)
1-2 Sets
250m Row
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups
250m Row
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups
Supreme Pizza
40:00-50:00
AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups
Scoring: Rounds + Reps
Metcon (AMRAP – Reps)
Accessory Finisher
52:00-60:00
52:00-60:00
2 Sets (Not For Time)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)
Scoring: Reps
Accessory Work
Pause Front Squat 5×3
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole
Scoring: Load
Clean Pull + Power Clean + Clean 4×3
1 Clean Pull + 1 Power Clean + 1 Clean @ 65%
1 Clean Pull + 1 Power Clean + 1 Clean @ 70%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
* Based off of 1RM Clean
Scoring: Load
* Based off of 1RM Power Clean
** These should be cycled! **
Scoring: Load
2. Barbell Prep
3 Sets
:30 Row
:30 Arms Only Echo OR Assault Bike
10 Single Arm Press R/L (Light-Moderate)