Monday, August 8th 2022

8. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

60sec Row

30 sec/side World’s greatest stretch (15sec/side)

10 Deep squat banded Y pulls + controlled eccentric

https://youtu.be/K6TVReERpFs

B. Specific

Bang, bang footwork drill, then:

3 sets @30-50%

3 Snatch lift offs

3 Muscle snatch

3 OHS

3 Tempo Snatch

https://youtu.be/qOFG1L92_3o

Weightlifting

A: Snatch

Lift off + Squat Snatch

8 x 1+2

ascending from 70% up to 87%

TC: 16 min

Score: Weight

Scaling Options

Beginner

8 x 1+1 @ weight across

Intermediate

As Written

Perform:

1 x (1+2) @70%

2 x (1+2) @75%

1 x (1+2) @82%

1 x (1+1) @80%

1 x (1+1) @85%

1 x (1+1) @82%

1 x (1+1) @87%

Rest 2-3 minutes between sets

()

Metcon

B: Metcon (AMRAP – Rounds)

EMOM 16minutes

Odd- 15 DB Push press + 5 DB thrusters 2x 50/35lbs

Even- 15/12 Cal Row
TC: 16 min

Score: Rounds Completed

Scaling Options

Beginner

10 Barbell Push Press + 5 Thrusters

10/8 Cals

Intermediate

DB @ 35/25 lbs

12/10 Cal Row

Perform

Every 4 minutes for 20 minutes

2 rounds

15 DB push press

5 DB Thrusters 2×50/35 lbs

Extra Accessory

Metcon (No Measure)

4 rounds for quality

100′ Sled push sprint @RPE 8

Rest 20 seconds

5/5 Seated single leg vertical jump.

Rest 30 seconds
If cannot perform sled push replace with either one of these options:

– 30 seconds mountain climbers

– 30 max cal bike

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