Workout of the Day

CrossFit WOD, August 26, 2022

8-26-22

Warm-up
1. Mayhem Hip Halo Activation

2. Barbell Prep – (Use as practice for Squat Clean even though we are doing power)
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 *

Power Clean (Weight)
Power Clean 5-4-3-2-1-1
12:00-22:00

5 Power Cleans @ 60%
4 Power Cleans @ 65%
3 Power Cleans @ 70%
2 Power Cleans @ 85%
1 Power Clean @ 90%
1 Power Clean @ 90%

* Based off of 1RM Power Clean

** These should be cycled! **

Scoring: Load

Metcon (Time)
Holleyman
30:00-60:00

30 rounds:
5 Wall Balls (20/14) (10’/9’)
3 Handstand Push Ups
1 Power Clean (225/155)

Scoring: Time

Time Cap: 30 minutes

Accessory Work