12 Jun CrossFit WOD, June 13, 2018
Posted at 20:00h
in Work out of the day
06/13/2018
Warm-up
Gymnastics
Pull-ups (Max reps)
1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s.
Options:
– Weighted
– Bodyweight
– Partner Assisted
2) Metcon Prep:
2 Rounds of:
5 Hang Power Cleans
10 Walking Lunges
5 Barbell Rows
10 Push-ups
Options:
– Weighted
– Bodyweight
– Partner Assisted
2) Metcon Prep:
2 Rounds of:
5 Hang Power Cleans
10 Walking Lunges
5 Barbell Rows
10 Push-ups
Metcon
Metcon (Time)
For total time:
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
30 Pull ups
60/50 Push-ups
500 Meter Row
25 Min Cap
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
30 Pull ups
60/50 Push-ups
500 Meter Row
25 Min Cap
10 Walking Lunges w. a twist
30 Double Unders
20 Jumping Jacks
Then with a barbell,
2 Sets of:
8 BB Rows
8 Hang Muscle Cleans
8 Yoga Push-ups
25 Banded Pull-aparts
Rest as needed between sets.