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16. Jun
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CrossFit WOD, June 16, 2022

6-16-22

Warm-up
1. Mayhem Hip Halo Activation
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 (5 x 1 )
Clean & Jerk Technique Work 5×1
12:00-22:00

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk

*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.

Scoring: Load

Metcon (Time)
ive got a jar of dirt

1 Set
1:00 Row
20 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
:30 Handstand Hold
-Then-
Build to Overhead Squat weight.

Then

"I’ve got a Jar of Dirt!"
40:00-60:00

50 GHD Sit Ups (OR 50 V Ups)
30’ Handstand Walk
30 Overhead Squats (145/95)
60’ Handstand Walk
40 GHD Sit Ups (OR 40 V Ups)
60’ Handstand Walk
20 Overhead Squats (165/115)
90’ Handstand Walk
30 GHD Sit Ups (OR 30 V Ups)
90’ Handstand Walk
10 Overhead Squats (185/135)

Scoring: Time
Time Cap: 20 minutes