01 Jul CrossFit WOD, July 2, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
2 sets (Empty bar and then workout weight)
4 Thrusters
4 Pull-Ups (second set Chest to Bar)
– rest 20 seconds between sets –
4 Thrusters
4 Pull-Ups (second set Chest to Bar)
– rest 20 seconds between sets –
Metcon
Metcon (Time)
3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
Score is total time
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
Score is total time
Warm-up
2 sets (with an empty bar)
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk
– Work up to starting weight –
Weightlifting
Power Clean + Jerk (Weight)
Power clean + Push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
5 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
3 Kips + 2 Pull ups (focus on solid kip)