20 Jun CrossFit WOD, June 21, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press:
2 Pause Bench Press x 5 sets @70% of 1RM
*2-3 second pause*
2 Pause Bench Press x 5 sets @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
The weight is lowered down to the chest nice and controlled. Athletes should pause for 2 seconds and drive the bar to the lockout. We don’t want them to completely release the bar into their chest during the pause (stay activated).
Workout Prep
Workout Prep
3 sets:
2 Squat Snatch (build-in weight)
2 Burpee Box Jump Overs
3 sets:
2 Squat Snatch (build-in weight)
2 Burpee Box Jump Overs
Metcon
Metcon (2 Rounds for reps)
12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)
@10:00
8 Squat Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (155/105)
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Bench Press (empty bar – slow and controlled)
3 Inch worm with push up
3 Box Step-Ups (each side)