20 Jun CrossFit WOD, June 21, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jun 21
Warm-up
Metcon (AMRAP – Rounds and Reps)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
Auxiliary Work
Pistol Start-Up
All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
5 Dumbbell Deadlifts
4 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead