CrossFit WOD, July 21, 2022
12:00-23:00
3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Hang Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
Scoring: Load
38:00-58:00
4 sets: (1 Set Every 5 Minutes)
20/16 Calorie Row
20 GHD Sit Ups (OR 40 Alt. Leg V-Up)
20 Pull-ups
Scoring: Time
TARGET SCORE
Target Time: 2:30-2-50
Time Cap: 3:30
3 Clean off the block and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Clean off the block and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk
Scoring: Load
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 @ 8.5/10 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
Callin’ Baton Rouge (Games)
4 sets
36 Toes to bar
8 Sandbag Box Step Over (150/100) (24/20)
120ft Yoke Carry (425/345)
8 Sandbag Box Step Over (150/100) (24/20)
72ft Front Rack Axle bar lunge (155/105)
-rest 4 minutes between sets-
Scoring: Time
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 *