CrossFit WOD, July 7, 2022
18:00-45:00
For time:
10 Overhead Squats (155/115) (95/55)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105) (95/55)
10 Power Cleans (205/135) (165/95)
10 Muscle Ups – BMU – Jumping MU
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: Sub 20 minutes
Time Cap: 25 minutes
47:00-60:00
2 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Standing Alternating DB Curl
(each side)@ moderate weight – maintain quality
-Rest as needed between rounds-
Scoring: Time
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
Scoring: Load
Front Squat + Jerk: 4-3-3
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
Front Squat 3×3
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean
Scoring: Load
Scoring: Load
2. Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Run (easy to moderate)
4 Overhead Squats, 4 Thrusters (start at light weight and build)
5 inchworm into box step up
4 Power Cleans (start at light weight and build)
8 Hanging Ring Scap Retractions, 4 Kip to Swing, 1-2 Muscle Ups
-Then-
Build to starting weight for barbells