CrossFit WOD, August 19, 2022

December 12, 2022
CrossFit WOD, August 19, 2022



7:00 @ warm up pace
30s on bike - increase pace each round
5 Hang Muscle Snatch (w/ PVC pipe)
5 PVC pass throughs
5 PVC snatch balance
5 scap pull ups -or- ring row scap rows

Specific Prep

w/ empty bar
3-5 hang Power snatch w/ 2s hold at catch
3-5 OHS @2222
add some weight (still light loading)
EMOM 3-4:00
1 Hang Power Snatch + 1 OHS - building each set to starting weight



Hang Power Snatch + Overhead Squat (1.1 x 8 sets; every 1:00)

Hang Squat Snatch + Overhead Squa (1.1 x 8 sets; every 1:00)

Specific Prep

5 scap Pull Ups
3-5 strict pull ups
3-5 kipping Toes to bar



Bike to Work (Time)

For Time (18:00 Time Cap)
5 mile bike
50 Strict Pull Ups
50 Kipping Toes to Bar* You may break this work up however you like. For example:
5 rounds of
.5mi bike
10 strict Pull Ups
.5mi bike
10 Toes to Bar

Since we can partition work however, break this up to benefit your strengths and carry your weaknesses.

Bike to Work (BUILD) (Time)

4 mile bike
40 banded strict pull ups -or- Ring Rows
40 kipping knee raises (or straight leg raise, KTE, or anchored Toes to Bar)

EXTRA Competitor WOD

First Timer work (in lieu of class WOD)

Metcon (Time)

30-45:00 at very easy pace:
1:30 row
10 plank marches
1:30 echo bike
10 Alt. glute bridge march
1:30 ski
15-20s passive hang

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