CrossFit WOD, May 13, 2022
1 Power Clean + 1 Clean + 1 Jerk 80%
1 Power Clean + 1 Clean + 1 Jerk 85%
1 Power Clean + 1 Clean + 1 Jerk 90%
*Rest 60-90 sec between sets.
Scoring: Load
15/12 Calorie Bike (Easy to Moderate)
5 strict pull ups
5-10′ Handstand Walk
1 halfway rope climb
I Walk The Line
42:00-60:00
PARTNER THROWDOWN FRIDAY!!
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs
*Athlete 1 starts on The Echo bike, Athlete 2 starts on Handstand Walk. When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.
*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.
Individual version:
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs
*Sub 18/15 Cal Assault Bike, 15/12 Cal
Scoring: Reps
TARGET SCORE
Score = REPS of Rope Climbs ONLY
Target Reps each set: 8+ (4+ per partner)
Minimum Reps before Scaling each set: 4 (2 per partner)
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 *