22 Jun CrossFit WOD, June 23, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
Weightlifting
Front Squat + Back Squat (Weight)
Front squat + Back squat:
(3+3) x 5 sets.
Every 2:30 Minutes
(3+3) x 5 sets.
Every 2:30 Minutes
*Make your last 2 sets challenging but doable.
Workout Prep
1 set
1 Rope Climb (or halfway for beginners)
2 Handstand Push-Ups
2 Alternating Dumbbell Snatch (workout weight)
1 Rope Climb (or halfway for beginners)
2 Handstand Push-Ups
2 Alternating Dumbbell Snatch (workout weight)
Metcon
Metcon (Time)
10 Rounds:
1 Rope Climb (15ft)
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
1 Rope Climb (15ft)
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
Target Time 12-14 Min
Time Cap 16 Min
– into –
7 min AMRAP
10-sec handstand hold
1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull)
5 DB Snatch (each side – lightweight – focus on transition – increase across sets)
5 dynamic squat stretch