01 Aug CrossFit WOD, August 2, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Aug 2
Warm-up
Metcon
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)
Bent Over Row (Weight)
Underhand Grip
3:00 Machine
-into-
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Workout Prep
3 sets:
2 Burpee Over Bar
2 Squat Cleans (build in weight)
2 Box Jump Overs