10 Jun CrossFit WOD, June 11, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Workout Prep
Metcon
Metcon (Time)
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
Power Clean + Jerk (Weight)
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%
Weightlifting
Auxillary Work
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
3 Chest to Bar
2 Box Jump Overs
1 Muscle Clean
1 Squat Clean
1 Thruster