CrossFit WOD, June 22, 2021

CrossFit WOD, June 22, 2021

Tuesday

Warm-up
8 min AMRAP
1 round of rowling (Max 5 burpee penalty)
Power Clean +Jerk Dip + Jerk
4 Down dog/seal pose transitions

Workout Prep
2 sets
10 sec. Row
2 Burpees
– rest 30 seconds between sets –

Metcon
Metcon (Time)
Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees

Target time for each round is 75-90 Sec. Time cap for each set is 2 Minutes

* Score is slowest round

Weightlifting
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds) (Weight)
3 sets @ 70-75% 1RM Clean and Jerk
Every 2 Minutes
Clean and Jerk (3 x 1)
Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 90 seconds between sets*

Auxiliary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)