27 Jun CrossFit WOD, June 28, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Metcon
Metcon (4 Rounds for reps)
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Athletes should be aiming for roughly 60-90 seconds of rest on each round.
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Athletes should be aiming for roughly 60-90 seconds of rest on each round.
Weightlifting
Snacth Pull + Snatch (Weight)
6 working sets.
– Build from 60-65% to 80-85% 1RM Snatch
– Build from 60-65% to 80-85% 1RM Snatch
Every 90 Seconds
Snatch (Weight)
Snatch:
3×1 @85-93%
* Rest 60-90 secs between sets
3×1 @85-93%
* Rest 60-90 secs between sets
Into
5 min AMRAP
5 Burpees
5 stepback lunges (each side)
5 Kip Swings
5 dynamic squat stretch