CrossFit WOD, July 11, 2023 | CrossFit Alabaster

CrossFit – Tue, Jul 11

Warm-Up

EMOM x 8 MINUTES (:40 On / :20 Off)

MIN 1 – Lunge + Lunge + Air Squat

MIN 2 – Crossbody Mountain Climbers

MIN 3 – Box Jumps

MIN 4 – Barbell Upright Rows

Strength – Performance

High-Hang Clean (1.) High Hang Squat Clean*

1×5 (50%)

1×3 (55%)

3×2 (60%))

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

(Score is Weight)

-Short Rest b/t P1 & P2-

Metcon (Weight)

2.) Above the Knee Pulls**

3×5 (70%)

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

(Score is Weight)

Week 2 of 8 Oly Cycle

Strength – Fitness

High-Hang Clean (1.) High Hang Clean*

1×5 (50%)

1×3 (55%)

3×2 (60%))

*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

(Score is Weight)

-Short Rest b/t P1 & P2-

Metcon (Weight)

2.) Above the Knee Pulls**

3×5 (70%)

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout – Performance

“THIGH OF THE TIGER” (Time)

15 ROUNDS FOR TIME
2 Hang Squat Clean (155/105)
6 Box Jump Overs (24/20)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

“THIGH OF THE TIGER (FITNESS)” (Time)

15 ROUNDS FOR TIME
3 Hang Power Clean (115/75)
6 Box Jump Overs (20)

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY

10 Alt. 90-90 Hip Rotations

15 Banded Ws

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)