03. Jun
CrossFit WOD, June 3, 2022
6-3-22
Warm-up
Clean and Jerk (3×3)
Clean & Jerk 3×3
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
Scoring: Load
Clean Pull (3×3)
Clean Pull 3×3
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
Scoring: Load
Metcon (Time)
JUSTIC
Partner Throwdown Friday:
500m Row (each, at the same time)
45 Thrusters (95/65) (split as needed)
300 Double Unders or 400 SU (split as needed)
45 Thrusters (95/65) (split as needed)
500m Row (each, at the same time)
500m Row (each, at the same time)
45 Thrusters (95/65) (split as needed)
300 Double Unders or 400 SU (split as needed)
45 Thrusters (95/65) (split as needed)
500m Row (each, at the same time)
Individual Version:
500m Row
25 Thrusters (95/65)
150 Double Unders
25 Thrusters (95/65)
500m Row
Scoring: Time
Time Cap: 15 minutes
Accessory Work
4 Sets: (1 set every 2 minutes):
20 Strict Pull-Ups
into max hang [stop at the 2 minute mark if you hang on that long] -rest 1 minute between sets-
20 Strict Pull-Ups
into max hang [stop at the 2 minute mark if you hang on that long] -rest 1 minute between sets-
*Games/Semi-Finals are wearing a weighted vest throughout workout.
Scoring: Checkbox
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 *