CrossFit WOD, July 16, 2022 by AdoSharp | Jul 15, 2022 | Uncategorized | 0 comments WOD Met Con (Time) PART A = 0mins – 12mins 2 rounds 12 Deadlifts 9 Hang Squat Cleans 6 Shoulder to Overhead Rest 1 minute 2 rounds 9 Deadlifts 6 Hang Squat Cleans 3 Shoulder to Overhead Rest 1 minute MAX rounds – (until 12mins) 6 Deadlifts 3 Hang Squat Cleans 1 Shoulder to Overhead Rest 2 minutes PART B = 14 mins – 20 mins 6 minutes to get a max lift for the complex unbroken 3 Deadlifts 2 Hang Squat Cleans 1 Shoulder to Overhead WEIGHTS RX = 60kg / 40kg – 70kg / 45kg – 80kg / 55kg Intermediate = 50kg / 35kg – 60kg / 40kg – 70kg / 45kg Accessory Work E2MOM 16mins 10TTB into max shuttle runs
2 rounds
12 Deadlifts
9 Hang Squat Cleans
6 Shoulder to Overhead
Rest 1 minute
2 rounds
9 Deadlifts
6 Hang Squat Cleans
3 Shoulder to Overhead
Rest 1 minute
MAX rounds – (until 12mins)
6 Deadlifts
3 Hang Squat Cleans
1 Shoulder to Overhead
Rest 2 minutes
PART B = 14 mins – 20 mins
6 minutes to get a max lift for the complex unbroken
3 Deadlifts
2 Hang Squat Cleans
1 Shoulder to Overhead
WEIGHTS
RX = 60kg / 40kg – 70kg / 45kg – 80kg / 55kg
Intermediate = 50kg / 35kg – 60kg / 40kg – 70kg / 45kg