WOD 230824
Lift-
Build heavy Complex of-
1 HPC
1 Hang squat clean
1 Power clean
1 Squat clean
***
Then-
Every :20 X 8 sets
1 Squat clean
***
Metcon-
In teams of 2-
8 AMRAP-
8 Synchronized burpees
2-4-6-8-10.. etc Deadlifts 100/65kg
Lift-
Build heavy Complex of-
1 HPC
1 Hang squat clean
1 Power clean
1 Squat clean
***
Then-
Every :20 X 8 sets
1 Squat clean
***
Metcon-
In teams of 2-
8 AMRAP-
8 Synchronized burpees
2-4-6-8-10.. etc Deadlifts 100/65kg
Skill-
Crossovers..
***
Metcon-
"2023 CrossFit Games Quarterfinals Test #2"
12 AMRAP-
8 DB snatch- Arm 1
8 OH lunges- Arm 1
8 DB snatch- Arm 2
8 OH lunges- Arm 2
40 Crossovers
RX= 30/22.5kg
Scaling–
1- Less weight
2- Double unders / 80 singles
***
Accessory work-
Complete 50 Plank pull through
***
StrengthCon-
1) 5-4-3-2-1 Squat clean & jerk
:30 Seconds between sets
2) EMOM 8-
5 Thruster
– AHAP
– From the ground
3) Complete as many pull ups as possible in 7 Minutes.
– Every break 3 deadlifts 100/65kg
Push-
Push press- 5-5-5
Push jerk- 3-3-3
– All in touch & go
***
Metcon-
For time-
21-15-9 Shoulder to OH 60/40kg
Run 200 Meters
Cap– 10 minutes
***
Weightlifting Class-
Metcon-
10 Rounds for time-
3 C2B
3 Burpee pull ups
3 Burpees
9 HRPU
Cap– 15 Minutes
***
Accessory work-
In teams of 2-
8 Minutes as many quality reps of- Renegade rows
***
Row WOD-
2K Test!!!!
5 Rounds for time-
500-400-300-200-100 Meters row
10-8-6-4-2 Shoulder to OH 60/40kg
Squat-
Pause squat- 5-4-3-2-1
* 3 seconds pause @bottom
***
Metcon-
12 AMRAP-
1-2-3-4-5.. etc
Single DB Squat cleans
Single DB squat
8 T2B
Lift-
Every :30, for 12 sets-
1 Power clean
1 Hang squat clean
Rest as needed
Build MAX squat clean
***
Metcon-
For time-
21-15-9-
Ground to OH 42.5/15kg
Sit ups