15. Sep
CrossFit WOD, September 15, 2022
9-15-22
Warm-up
Clean and Jerk (4 sets of complex)
Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4
12:00-22:00
12:00-22:00
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
*Do a set every 2 minutes.
Scoring: Load
Metcon (Time)
Spicy Tuna Roll
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)
Scoring: Time
Athletes Notes
Time Cap: 22 minutes
Accessory Work
Echo OR Assault Bike
3x 8 Min at Moderate pace with 2 Min Rest between reps.
3x 8 Min at Moderate pace with 2 Min Rest between reps.
Each round must get faster (more calories)
Scoring: Calories
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 *