14 Jun CrossFit WOD, June 15, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Workout Prep
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
Weightlifting
PREP
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
Clean Liftoff (to below the knee) + Clean Deadlift + Clean + Jerk (5 x 1)
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk
Rest 90 Sec Between Sets
Rest 90 Sec Between Sets
Clean and Jerk (Weight)
Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
2 Clean and Jerks
2 Bar Facing Burpees