CrossFit WOD, August 19, 2022

by | Aug 17, 2022 | WOD

Friday, August 19th 2022

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax

C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)

Weightlifting
Clean and Jerk (1 rep max)
TC:14 min
Score: Weight

Scaling Options
Beginner
Every 2 min for 14 min
2 Clean and Jerk @ Ascending

Intermediate & Perform
As Written

Metcon
Metcon (Time)
5 rounds for time
15 OHS 95/65 lbs
70 DU

KG:45/30 KG
TC: 12 min
Score: Time

Scaling Options
Beginner
5 rounds
15 OHS @ Light
50 Single Unders

Intermediate
5 rounds
15 OHS @ 75/55
50 DU

Perform
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @95/65
50 Double unders

Extra Accessory
Metcon
3 rounds
20 Banded Good morning
30sec/elbow Side panks