Workout of the Day

CrossFit WOD, July 26, 2022

7-26-22

Warm-up
Athletes Notes

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Burgener Warm Up Clean – 3-5 reps all from the POWER each position

Power Snatch (5 x 1)
Power Snatch 5×1
5×1 Power Snatch @5-6/10 RPE
-Rest as needed b/t sets-

Scoring: Load

Power Clean (Weight)
Power Clean 5×1
5×1 Power Clean @5-6/10 RPE
-Rest as needed b/t sets-

Scoring: Load

Metcon (AMRAP – Reps)
Great White Shark – Mayhem Gymnastics [MG] Skill Focus
42:00-54:00

5 Sets (1 Set every 90 seconds)
25′ Handstand Walk
10 Pistols Squats
Max effort Double Unders
-rest 30 seconds between rounds-

*Score is total number of Double Unders

Scoring: Reps

Athletes Notes

TARGET SCORE
Target Reps each set: 60+

Time Cap each set: 25

Accessory Work
Deadlift 5×3
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift

Scoring: Load

A.
5 rounds for Time
15/12 Calorie Echo Bike
1 Round of DT
*DT = 15 Deadlifts, 12 Hang Power Cleans, 9 Shoulder to Overhead (155/105)

OR

B.
5 rounds for Time
15/12 Calorie Echo Bike
9 Deadlifts (185/125)
6 Hang Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
*Do the one you suck at more