Wednesday, August 17th 2022

17. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30s Easy-mod-hard Ski/Bike/Row/Run/High knees

7 Pause air squats

7/7 Banded monster walks

B. Specific

2 sets

-5 Front rack elbow rotations

-5 Tempo Front squats @5s down

-3-5 Broad Jumps

Weightlifting

A: Front Squat (1 rep max)

TC: 14 min

Score: Weight

Scaling Options

Beginner

Every 2 min for 14 min

3 Front Squat @ Ascending

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

2 rounds for time

50 Wall balls 20/14 lbs

50 Cal Row

50 DB Snatch 1×50/35 lbs

100′ Walking lunges 1×50/35 lbs
KG: 9/6, 22.5/15 KG

TC: 20 min

Score: Time

Scaling Options

Beginner

2 rounds

30 Wall balls 14/10 lbs

30 Cal Row

30 DB snatch 1x light

50′ Walking lunges @same weight as DB snatch

Intermediate

2 rounds

40 Wall balls 20/14 lbs

40 Cal Row

50 DB snatch 1×35/25 lbs

100′ Walking lunges 1×50/35 lbs

Perform

2 rounds

50 Wall balls 20/14 lbs

50 Cal Row

50 DB snatch 1×50/35 lbs

50 Walking lunges 1×50/35 lbs

Extra Accessory

Metcon (No Measure)

3 rounds

20 Band pull apart

20 Push ups

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