CrossFit WOD, May 23, 2024

CrossFit – Thu, May 23

Warm Up

1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull

2. Strength
8:00 to establish a Heavy Power Clean
3×8 Hang Muscle Cleans (40-50% of Heavy Power Clean)

3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)

Power Clean (Weight)

8 minutes to establish a Heavy Power Clean

Hang Muscle Clean (Weight)

3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Freedom (RX’d)
For Time
30 Clean and Jerks (135/95)
(KG conv: 61/43)

For Time
30 Clean and Jerks (115/80)
(KG conv: 52/36)

For Time
30 Dumbbell Clean and Jerks (light)

  • Target time: 3-5 minutes
  • Time cap: 8 minutes


1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)


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