10 Aug CrossFit WOD, August 11, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
3 sets:
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *
Metcon
Metcon (Time)
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Athletes will start a 5:00 min clock from the time of their last dumbbell shoulder to overhead of the first section and then begin the second section (giving each athlete a full 5:00 rest before starting the second section).
30-second Jump Rope
3 Dumbbell Strict Press (each side)
4 Dumbbell Hang Power Clean
5 Suitcase Deadlifts (each side)
5 Bird Dogs (each side)