Workout of the Day

CrossFit WOD, July 12, 2022

7-12-22

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 (5 x 2 )
Deadlift 5×2
12:00-22:00

2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

Scoring: Load

Metcon (Time)
Any Way You Want It

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set

Scoring: Time
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 Minutes

Accessory Work
Snatch Pull + Power Snatch 5×2
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch

Scoring: Load

Clean Pull + Power Clean 5×2
1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean

Scoring: Load