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04. Aug
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CrossFit WOD, August 4, 2022

8-4-22

Warm-up
1. Hip Halo Activation
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 *

Hang Clean (Weight)
Hang Clean + Jerk 2-2-1-1-1-1
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

Metcon (Time)
1-2 Sets
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

Accessory Work
Front Squat + Jerk 3×3
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)