20 Jun CrossFit WOD, June 21, 2018
Posted at 20:00h
in Work out of the day
06/21/2018
Warm-up
Weightlifting
Power Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)
Power Clean + Front Squat + Jerk: 8 sets @80%, every 60s.
*This week complete 1 power clean + front squat + 1 jerk, every 6o sec
*This week complete 1 power clean + front squat + 1 jerk, every 6o sec
Back Squat (Weight)
Close Stance Paused Back Squat: 5 x 5 @50%, 2 count hold in the hole on each rep, every 2 minutes
Auxiliary Work
A. Tall Kneeling to Standing: 4 x 3 ea. Rest 90s. (use light KB or DB)
https://www.youtube.com/watch?v=gzNHWAOVcH0
https://www.youtube.com/watch?v=gzNHWAOVcH0
B. Barbell Good Mornings 4 x 10 resting 60 seconds ( light weight )
https://www.youtube.com/watch?v=FSSDLDhbacc
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch