17 Jun CrossFit WOD, June 18, 2018
Posted at 20:00h
in Work out of the day
06/18/2018
Warm-up
Weightlifting
Hang Power Clean x1 Hang Squat Clean x1 (Weight)
Hang Power Clean + Hang Squat Clean: Work up to a max in 8:00.
Barbell Row (Weight)
Barbell Rows: 4 x 8-10. Rest 60s.
Metcon
Metcon (Weight)
EMOM 20:
Minute 1: 10 Hang Power Cleans (135, 93)
Minute 2: 10 Alt. Weighted Step-ups (45, 25)
Minute 3: 10 Calorie Assault Bike
Minute 4: 10 Lateral Burpees
Minute 5: Rest
** If you completed all movements Rx put the weight you used for the cleans
Minute 1: 10 Hang Power Cleans (135, 93)
Minute 2: 10 Alt. Weighted Step-ups (45, 25)
Minute 3: 10 Calorie Assault Bike
Minute 4: 10 Lateral Burpees
Minute 5: Rest
** If you completed all movements Rx put the weight you used for the cleans
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.