23 Jun CrossFit WOD, June 24, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Calorie Assault Bike
15 Ab Mat Sit Ups
10 Box Jump Overs (24/20)
Teams of 2 (1:1)
15/12 Calorie Assault Bike
15 Ab Mat Sit Ups
10 Box Jump Overs (24/20)
Athletes complete whole rounds
Warm-up
3 sets (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
– into –
Warm-Up to open Weight.
Weightlifting
Power snatch + overhead squat (Weight)
Pause in the receiving position of the power snatch
Perform in singles to help keep form and proper set up.
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
Perform in singles to help keep form and proper set up.
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
With Partner
1 min bike (30 second Arms only, 30 seconds Legs only)
5 Ab Mat Sit ups (straight leg)
5 Step-ups (each leg)
20 plate hops