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28. Jun
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CrossFit WOD, June 28, 2022

6-28-22

Warm-up
Warm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (5 x 4 )
Deadlift 5×4
14:00-27:00

4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift

Metcon (AMRAP – Rounds and Reps)
Tex-Mex

BCS Online Qualifier Event 3
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×50/35) (2 x 35/20)
Handstand Walk or alt hand tap on wall in handstand or feet on box walk up.

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Distance: 625’+ (through the 125’ lunge)

Metcon
Mayhem Gymnastics [MG] Skill Focus [OPTIONAL] 12 Minute EMOM:

Minute 1: 5-7 False Grip Ring Pull Ups
Minute 2: 10-12 Strict Ring Dips
Minute 3: 3-5 Kipping Ring Muscle Ups

Scoring: Checkbox

Accessory Work
Snatch Lift Off to 1" off the floor + Power Sn From 1" off the Floor + Sn DL to Mid Thigh + Pwr Sn From Mid Thigh
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 5.5/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6.5/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7.5/10 RPE Power Snatch

Clean Deadlift + Power Clean from 1" off the ground: 2-2-2-2-2
**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean**

1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 6/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7.5/10 RPE Power Clean