CrossFit WOD, June 13, 2022

12 Jun CrossFit WOD, June 13, 2022

Posted at 20:00h in Work out of the day by admin

Monday

Warm-up

Small Green Band Warm Up
-into-
3 sets:
5 1¼ Squats (empty bar)
5 Push Press (empty bar)
5 Scap Pull-ups
10 Alternating Lunge Steps

Weightlifting

Front Squat (Weight)

Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Gymnastics

Chin Ups (Max reps)

Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Metcon

Metcon (Time)

30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)

Time Cap 18 Minutes