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29. Sep
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CrossFit WOD, September 29, 2022

9-29-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean and Jerk (5 sets of 1 complex )
Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4
12:00-22:00

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE

*Do a set every 2 minutes.

Scoring: Load

Metcon (Time)
lemon meringue pie

Lemon Meringue Pie

25’ Handstand Walk
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups

Scoring: Time

Accessory Work
Muscle Clean + Tempo Strict Press (3 second descent and ascent) + Tall Jerk 8-8-8
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE

Mayhem Mini-Pump – Upper Body Anterior
3-4 Rounds
12 Barbell Incline Bench Press (moderate weight)
10 Single DB Double Head Curl (moderate weight)
12 Flat Bench DB Chest Fly (moderate weight)
10 Deficit Push Ups
-Rest 1-2 min b/t rounds-

Scoring: Checkbox