CrossFit WOD, June 21, 2018

CrossFit WOD, June 21, 2018


"Joe DeFranco Limber 11"

Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch

Power Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)
Power Clean + Front Squat + Jerk: 8 sets @80%, every 60s.
*This week complete 1 power clean + front squat + 1 jerk, every 6o sec
Back Squat (Weight)
Close Stance Paused Back Squat: 5 x 5 @50%, 2 count hold in the hole on each rep, every 2 minutes

Auxiliary Work
A. Tall Kneeling to Standing: 4 x 3 ea. Rest 90s. (use light KB or DB)

B. Barbell Good Mornings 4 x 10 resting 60 seconds ( light weight )