Workout of the Day

CrossFit WOD, August 9, 2022

8-9-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (Weight)
Deadlift 5×1
12:00-22:00

1 Deadlift @ 6/10 RPE Deadlift
1 Deadlift @ 7/10 RPE Deadlift
1 Deadlift @ 8/10 RPE Deadlift
1 Deadlift @ 9/10 RPE Deadlift
1 Deadlift @ 10/10 RPE Deadlift

Scoring: Load

Metcon (Time)
Oh, the places you’ll go

3 Sets
30/24 Calorie Row
20 GHD Sit Ups or ab mat sit ups
10 Burpee over rower
-Rest 3 minutes b/t sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

Accessory Work
Power Snatch 3-2-1-1-1
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 8/10 RPE Power Snatch
1 Power Snatch @ 9/10 RPE Power Snatch
1 Power Snatch @ 10/10 RPE Power Snatch

Scoring: Load

Power Clean 3-2-1-1-1
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean
1 Power Clean @ 9/10 RPE Power Clean
1 Power Clean@ 10/10 RPE Power Clean

Scoring: Load

Accessory Finisher
3 Sets:
60 Second Backwards Walking Sled Pull
20 Renegade Rows

Scoring: Load