CrossFit WOD, June 20, 2019

CrossFit WOD, June 20, 2019

06/20/2019

Warm-up
100 Ft. of Knee Hug + Forearm to floor + Toe Point + Thoracic Rotation
Then,
Grab barbells and complete:
10 Romanian Deadlifts
10 Front Squats
10 Back Squats
10 Goodmornings (squeeze glutes at top)
10 Squat Cleans

Weightlifting
Back Squat (Weight)
1) Back Squat: 3 x 5 @80%. Rest 2:00
– 4 warm-up sets/3 work sets
Squat Clean (Weight)
2) Squat Clean: 6 x 1, every 60s.
– add weight each set up to a heavy single.

Metcon
Metcon
EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Air Squat Jumps
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)
*Your choice of weights today – challenging, but there should not be any breakdown in technique.