CrossFit WOD, August 4, 2022
12:00-22:00
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
Scoring: Load
1:00 Ski (OR Cardio)
25 Single Under
10 Cuban Press (Light)
-Then-
Build to Power Snatch weight.
Bucky the Badger
41:00-55:00
7 rounds
7 Power Snatches (115/80)
49 Double Unders
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 12 minutes
2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 9/10 RPE 1 RM Clean
Scoring: Load
Front Squat 3×2
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean
Scoring: Load
Mad City (SemiFinals)
Masters 35-44
4 sets (1 set every 6 minutes)
12 Dumbbell Bench Presses (2×70/50)
40 yard Sled Push (2×45/1×45)
8 Strict weighted Pull Ups (45/25)
2. Barbell Prep
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 *