10. Jun
CrossFit WOD, June 10, 2022
6-10-22
Warm-up
Clean and Jerk (3 x 1 )
Hang Clean + Jerk 3×2
12:00-25:00
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
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
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
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 *