16 Jun CrossFit WOD, June 17, 2021
Posted at 20:00h
in Work out of the day
Thursday
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)
EMOM x 12
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
put your slowest round in wodify
Warm-up
3 sets (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Hang Squat Snatch
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Hang Squat Snatch
– into –
Warm-Up to open Weight.
Weightlifting
Hang Snatch (Weight)
Hang Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
– rest 90 seconds –
3 @ 75%
2 @ 80%
1 @ 85%
– rest 60-90 seconds –
1 @ 85%+
Snatch Grip Deadlift (Weight)
Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 100% 1RM Snatch
– rest 90 seconds between sets –
– 3×3 @ 100% 1RM Snatch
– rest 90 seconds between sets –
1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative)
2 Push-Ups + 2-second pause at the top
3 Air Squats + 2-second pause at the bottom