CrossFit WOD, June 30, 2022
BCS Online Qualifier Event 2
3 rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-
3 rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-
3 rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-
3 rounds
10 Toes To Bar
4 Squat Cleans (275/185)
*if you get the work done under the time cap for each couplet, immediately move onto the next. If you get caught by the time cap your score is reps total, if you finish the workout then your score is time.
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: sub 20 minutes
Target Cap: 20 minutes
2 Rounds
10 Alt. DB Bench (each side) @ moderate weight – maintain quality
10 Reverse Grip Barbell Bench Press @ moderate weight – maintain quality
15 Resistance Band Chest Fly – High to Low @ light weight – maintain control and quality
12 Standing Barbell Curl @ moderate weight – maintain quality
*Rest as needed between rounds.
Scoring: Time
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Sets:
200m Run
15 Bench Press (185/125)
200m Run
-rest 1:1 b/t sets-
2. Movement Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2 Sets
1:00 Row (easy to moderate)
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Build to Squat Clean weights.