CrossFit WOD, June 22, 2018

CrossFit WOD, June 22, 2018

06/22/2018

Warm-up
Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each

Then grab barbells and complete:

3 Hang Muscle Snatch
3 OHS
3 Hang Power Snatch
on Coaches Call

Weightlifting
Hang Power Snatch (Weight)
EMOM 12:
ODD Minutes: Hang Power Snatch x 3 @70%
EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm

Metcon
Metcon (Time)
For time:
21-15-9
Push Press (135, 93)
T2B
33 UB Wallballs after each set (20, 14) (10’, 9’)
*If you break during your wallballs Complete 10 Burpees

RX +
(Reps of 30-20-10) Wall Ball (30, 20)
15 Min Cap