04 Oct CrossFit WOD, October 5, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Oct 5
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through <br />* Athletes should focus on footwork and finishing their pull<br /> </p>
Weightlifting
Power Clean + Jerk (1RM Squat Clean and Push Jerk
15 minutes
)
15 minutes
)
Prep
<p>2 sets:<br />4 Box Step Ups<br />4 Toes to Bar<br />4 Front Squats</p>
Metcon (Time)
<p>4 rounds<br />25 Box Step ups (24’’/20’’)<br />20 Toes to Bar<br />15 Front Squats (95/65)<br />Time Cap 18 Min</p>