Friday, August 12th 2022

12. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 sets

5/5 Front rack reverse lunges

5/5 KB/DB windmills

10 DB deadlifts @ 2xDB’s

10 DB squats x 2 DBs

B. Mobility

PNF lat stretch on box

5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Specific Reception Drills

Jerk

6 split position strict press

6 Tall split jerk (from heels off the ground & bar at forehead)

6 Tall split jerk (from Heels off the ground & bar in front rack)

3 Tempo Split jerks

Clean

3 Pause front squats

3 No hook, no contact squat cleans

3 Tall squat cleans

3 tempo cleans

Weightlifting

A: Clean and Jerk (Work up to a RPE 9/10 for the day)

TC: 16 min

Score: Weight

Scaling Options

Beginner

6 x 2

Intermediate and Perform

As Written

Metcon

B: Metcon (Time)

5 rounds for time

200m run/Row or Bike 400m

15 DB Deadlifts 2×50/35lbs

6 Bar Muscle-ups
KG: 22.5/15 KG

TC: 15 min

Score: Time

Scaling Options

Beginner

200m run/400m Row or bike

10 KB Deadlifts @ 2x 16/12 KG

6 Banded Pull Ups

Intermediate

200m run/400m Row or bike

15 DB Deadlifts @ 2×35/25lbs

8 C2B

Perform:

4 rounds, each for time

200m Run

15 DB Burpee Deadlifts @2×50/35lbs

6 Bar Muscle-ups

Rest 1 minutes

Extra Accessory

Metcon (No Measure)

Bird dog + row

3 x 10/side

Rest 30 sec between sides and sets
Slow and controlled eccentric phase

()

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