18 Jun CrossFit WOD, June 19, 2018
Posted at 20:00h
in Work out of the day
06/19/2018
Warm-up
Weightlifting
Front Squat (Weight)
20 minutes
1 1/4 Front Squat: 3RM. Rest 2:00 in between sets
– Build in weight over the course of 5-6 sets.
– Beginner: Work up to a moderate set of 5.
1 1/4 Front Squat: 3RM. Rest 2:00 in between sets
– Build in weight over the course of 5-6 sets.
– Beginner: Work up to a moderate set of 5.
Metcon
Metcon (Time)
4 RFT
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
Auxiliary Work
3 Rounds of:
1a) Band Resisted Russian Swing x 30. No rest.
1b) Reverse Crunch x 20. No rest
1a) Band Resisted Russian Swing x 30. No rest.
1b) Reverse Crunch x 20. No rest
Complete:
20s on Hamstrings
20s IT Bands
20s on Thoracic Spine
Then complete:
10-8-6-4-2
Russian Swings on first two sets. Then full American Swings on last 3 sets.
Goblet Squats
*Short run after each set that takes about 15-20 seconds.