13 Jun CrossFit WOD, June 14, 2018
Posted at 20:00h
in Work out of the day
06/14/2018
Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should not be failing on any sets.
Warm-up
Foam Roll 2 minutes
3 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
5 Rows
Rest 40-60s, add light weight.
Weightlifting
Power Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)
Power Clean + Front Squat + Jerk: 8 x 2 @75%, every 2 minutes
– 1 Power Clean + 1 Front Squat + 1 Jerk = 1 Rep.
– 1 Power Clean + 1 Front Squat + 1 Jerk = 1 Rep.
Metcon
Metcon (Time)
"Mr. Clean"
For time:
21-15-9
Pull Ups Adv (C2B Pull-ups)
9-7-5
Squat Cleans (155, 103)ADV(185/123)
15 Minute Cap
For time:
21-15-9
Pull Ups Adv (C2B Pull-ups)
9-7-5
Squat Cleans (155, 103)ADV(185/123)
15 Minute Cap