Workout of the Day

CrossFit WOD, August 30, 2022

8-30-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position

B) Burgener Warm Up Clean – 3-5 reps all from the POWER each position

High-Hang Snatch (5×3)
High Hang Snatch 5×3
12:00-22:00

3 High Hang Snatch @ 5/10 RPE
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE

*Do one set every 2 minutes.

Scoring: Load

Metcon (AMRAP – Reps)
Shuttle to Overhead
24:00-54:00
1-2 Sets
1:00 Jog
10 Banded Press
10 Single Arm Press R/L (Light-Moderate)
-Then-
Build to Shoulder to Overhead weight.

METCON
From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (205/125)

*You may go from a rack or jerk blocks
*Score reps for shoulder to overhead in notes

Scoring: Time

Time Cap Runs 1, 2, and 3: 1 minute 45 seconds, 2 minutes 30 seconds, 3 minutes 30 seconds

Target Reps each set: 5+

Accessory Work
Workout 1
Masters 35-39
27-21-15-9
Calorie Row
Lateral Burpees over the rower

Masters 40-44
27-21-15-9
Calorie Row
Lateral Burpees over the rower