CrossFit WOD, July 1, 2022
14:00-27:00
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
Scoring: Load
14:00-27:00
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
Scoring: Load
Partner Throwdown Friday
25/20 Calorie Echo Bike (each, at the same time)
10 Rope Climbs (split)
50 deadlifts (315/225) (split) or (70%)
10 Rope Climbs (split)
25/20 Calorie Echo Bike (each, at the same time)
Individual version:
25/20 Calorie Echo Bike
5 Rope Climbs
25 deadlifts (315/225) (split)
5 Rope Climbs
25/20 Calorie Echo Bike
*Scale to 30/25 Cal Assault Bike, Scoring: Time
Target Cap: 15 minutes
Minute 1: 5-7 Strict Handstand Pushups
Minute 2: 10-12 Russian Pushups
Minute 3: 30 second Handstand Hold practice on wall or freestanding
Scoring: Checkbox
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
Front Rack Lunges 5×10
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
Power Snatches
2×7 (115/80)
2×7 (135/95)
2×7 (155/105)
2×7 (185/125)
-rest 1 minute b/t all sets-
OR Banded 7s – perform 7 reps of each movement
2. Movement 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)