CrossFit WOD, June 28, 2022
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
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)
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
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
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)