CrossFit WOD, August 4, 2023 | CrossFit Alabaster

CrossFit – Fri, Aug 4

Warm-Up

AMRAP x 3 MINUTES

6 Jumping Air Squats

6 BB High Pulls

6 Alt. Elbow Punches

6 Scap Pull-Ups

Immediately into…

AMRAP x 3 MINUTES

6 High Hang Muscle Cleans

6 Front Squats

6 Kip Swings

6 TTB / TTS

Strength – Performance

Squat Clean (1.) Squat Clean*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×2 (100%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Power Clean (1.) Power Clean*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×2 (100%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

“SUDDEN IMPACT” (Time)

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

“SUDDEN IMPACT (FITNESS)” (Time)

FOR TIME
30 Toes to 'Something'*
60 Hang Power Cleans (95/65)
30 Toes to 'Something'

*Goal of this movement is to kick the feet to a height that the athlete can maintain strong mechanics.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES

MIN 1 – 10 Alt. Wrist Push-Ups

MIN 2 – :25/25 Empty Barbell Quad Smash

MIN 3 – 1:00 Rebound Pose

(No Measure)