CrossFit WOD, August 11, 2022

by | Aug 9, 2022 | WOD

Thursday, August 11th 2022

Warm-up
A. General
2 sets
50ft butt kicks + 100m Run
10 Air squats
7 Tall kneeling Banded Angels

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
Tempo Snatch deadlifts
Tempo snatch deadlift into Tall snatch high pull
Tall Snatch high pull
Tempo snatch high pull

Weightlifting
Snatch Pull (Snatch High Pull)
2 x 3 @87%
3 x 2 @90%+
Rest 2-3 minutes between sets

TC:12 min
Score: Weight

Scaling Options
Beginner
5×2 @ weight across

Intermediate
As Written

Perform
N/A

Metcon
Metcon (Time)
Naughty Nancy, CF Games WOD 2013

Four rounds for time of:
Run 600 meters
25 Overhead squats (140 / 95 lbs)

KG: 65/45 KG
Time Cap: 20 minutes
Score: Time

Scaling Options
Beginner
Four rounds for time of:
Run 200-400 meters
15 Overhead squats 45/35lbs

Intermediate
Three rounds for time of:
Run 400 meters
25 Overhead squats (115 / 75 lbs)

Extra Accessory
Metcon (AMRAP – Reps)
Tabata V-ups

Scale down to knee tucks or anchored situps