Workout of the Day

CrossFit WOD, May 27, 2022

5-27-22

Warm-up
1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3. 2 Sets:
1:00 row
20 Alt. Leg V-Up
10 Kip to Swing
5 Inchworm w/Push-Up
5 Strict Pull-Up

Clean and Jerk (4 x 1 complex)
Hang Clean High Pull + Power Clean + Push Jerk 4×3
12:00-25:00

1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 65% 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 75%

Scoring: Load

Metcon (Time)
The Flying Hutchman

Team of 2
3 Sets:
15 synchro toes to bar
60 double under (each at the same time)
15 synchro bar facing burpee
60 double under (each at the same time)
15 Strict Pull Ups (split)
-Rest 3 minutes b/t sets-

*Individual Version:
3 Sets:
15 Toes-to-Bar
60 Double Under
15 Bar Facing Burpee
60 Double Under
10 Strict Pull-Up
-Rest 3 Minutes between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes