12 Jun CrossFit WOD, June 13, 2019
Posted at 20:00h
in Work out of the day
06/13/2019
Warm-up
Weightlifting
Back Squat (Weight)
1) Back Squat: 3 x 5 @75%. Rest 2:00
– 3 warm-up sets/3 work sets.
– 3 warm-up sets/3 work sets.
Warm-up
Metcon Warm-up:
2a) Power Clean: 2 x 3. Rest 60s.
2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.
2c) Russian Swings: 2 x 5. Rest 60s.
2a) Power Clean: 2 x 3. Rest 60s.
2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.
2c) Russian Swings: 2 x 5. Rest 60s.
Metcon
Night King (Time)
4 RFT:
10 Power Cleans (135, 93)
20 Alternating Front Rack Reverse Lunges (135, 93)
(split between right/left)
30 Russian KBS (70, 53)
10 Power Cleans (135, 93)
20 Alternating Front Rack Reverse Lunges (135, 93)
(split between right/left)
30 Russian KBS (70, 53)
20 Min Cap
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
10 Alt. Single Leg Glute Bridge (1 count on each rep)
Then,
Power Clean Review