Workout of the Day

CrossFit WOD, August 29, 2022

8-29-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (5×3)
Front Squat 5×3
12:00-22:00

5×3 Front Squat @ 80% 1 RM Front Squat

*Do one set every 2 minutes.

Scoring: Load

Metcon (Time)
Hat Trick

3 sets:
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 3 minutes between sets-

Scoring: Time

Time Cap each set: 3 minutes

Accessory Work
Back Squat 5×3
5×3 Back Squat @ 75% 1 RM Back Squat

Scoring: Load

Workout 6
Masters 35-39
Snatch Ladder
1 Snatch EMOM until failure starting with (155/105). Men add 10# EMOM, women add 5# EMOM. People can change the weights for them.

Workout 2
Masters 35-39
3 rounds
21 Toes to Bar
15 Front Squats (135/95)

Masters 40-44
3 rounds
21 Toes to Bar
15 Front Squats (135/95)