CrossFit WOD, September 1, 2022
12:00-21:00
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
*Do one set every 3 minutes.
Scoring: Load
1:00 Bike
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up
Bike to Work
30:00-60:00
35 Toes to bar
100/75 cal echo or 120/90 assault
35 Chest to bar Pull Ups or 35 pull ups
100/75 or 120/90 cal
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes
Masters 35-39
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)
Masters 40-44
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)
Hang Clean + Push Jerk 5×4
3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
Scoring: Load
Clean Pull 5×3
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
Scoring: Load
2. Barbell Prep
Clean:
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 *