17 Jun CrossFit WOD, June 18, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Push Jerk (Weight)
In 12 Minutes build to a heavy Push Jerk for the day
Rest as needed between sets
Rest as needed between sets
Workout Prep
2 sets
20sec. Assault Bike or Ros
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Rack Walking Lunge Steps (2 each leg)
20sec. Assault Bike or Ros
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Rack Walking Lunge Steps (2 each leg)
Metcon
Metcon (Time)
4 rounds for time
20/16 Calorie Assault Bike or Row
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)
20 Min Cap
20/16 Calorie Assault Bike or Row
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)
20 Min Cap
1:00 Assault Bike or Row
5 Hanging Knee Raises
5 Dynamic Squat Stretches + Inch Worm
5 Push Press
5 Push Jerk
+
– into –
Review Push Jerk