01 Jun CrossFit WOD, June 2, 2021
Posted at 20:00h
in Work out of the day
Wednesday
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
Weightlifting
Power Snatch (Weight)
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
* rest 2:00 *
3 @ 75%
2 @ 80%
1 @ 85%
* rest 2:00 *
1 @ 85+%
* rest 1:00 *
1 @ 85+%
Metcon
Metcon (Time)
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
– into –
Build up to opening Snatch wave weight