23. Jun
CrossFit WOD, June 23, 2022
6-23-22
Warm-up
Snatch (3-3-3-3-2)
Snatch Technique Work: 3-3-3-3-2
12:00-25:00
12:00-25:00
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**
Scoring: Load
Metcon (Time)
Atlantic Ocean
40:00-60:00
40:00-60:00
For time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups/pull ups/ jumping pull ups
50 Thrusters (45/35)
1000m Row
Scoring: Time
Time Cap: 18 minutes
Accessory Work
Clean & Jerk Technique Work 4-4-4-4-3
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
Front Squat + Jerk 3×4
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Front Squat 3×3
3 Front Squat @ 7.5/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
2. Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)
You will have your pair of dumbbells at one station, and then a separate station with an empty barbell.