30 Jun CrossFit WOD, July 1, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Upper Body Warm up
3-Way Banded Shoulder + Lat Stretch x 30s each position
With a barbell + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Warm-up
Weightlifting
Hang Snatch (Weight)
Hang Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 90 seconds-
1 @ 85%
Metcon
Metcon (Time)
Teams of 2
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
50/40 Calorie Assault Bike or 42/34 Calorie Echo Bike
Time Cap 18 Minutes
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch