Workout of the Day

CrossFit WOD, June 10, 2022

6-10-22

Warm-up
Athletes Notes

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

2. Barbell Prep
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 *

Clean and Jerk (3 x 1 )
Hang Clean + Jerk 3×2
12:00-25:00

1 Hang Clean + 1 Jerk @ 85%
1 Hang Clean + 1 Jerk @ 90%
1 Hang Clean + 1 Jerk @ 100%

Scoring: Load

Metcon (Time)
Monica

Monica Geller Bing
40:00-60:00

Partner Throwdown Friday!!
4 Sets (1 Set every 4 Minutes)
25 Chest to Bar Pull Ups or pull ups or jumping C2B
4×25’ Shuttle Run
15 Thrusters (135/95) (95/65)
*Split all reps as needed

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

Accessory Work
5k Run Program Week 1 Day 2 (OPTIONAL)
200m at mod pace, 100m easy jog,
400m at mod pace, 200m easy jog,
600m at mod pace, 300m easy jog,
600m at mod pace, 300m easy jog,
400m at mod pace, 200m easy jog,
200m at mod pace, 100m easy jog.
Total: 3600m

Scoring: Time

Mayhem Gymnastics [MG] Rig Grip Cycle (OPTIONAL)

50% of your max Rig Hang right into
100 meters Double Plate Farmers Carry 45s/25s
–rest 60 seconds —

40% of your max Rig Hang right into
150 meters Double Plate Farmers Carry
–rest 60 seconds —

30% of your max Rig Hang right into
200 meters Double Plate Farmers Carry

Scoring: Checkbox