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CrossFit WOD, June 25, 2021

24 Jun CrossFit WOD, June 25, 2021

Posted at 20:00h in Work out of the day by

Friday

Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Warm-up
2 sets (with an empty bar)
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk

Weightlifting
Power Clean x2 Power Jerk x1 (Weight)
Power clean + Push Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%
*Rest 60-90 secs between sets*

Workout Prep
2 sets (at start weight)
3 Pull-Ups + 2 Chest to Bar + 1 Bar Muscle Up
3 Back Squats

Metcon
Metcon (3 Rounds for reps)
0:00-5:00
30 Pullups
30 Back Squats (135/95)

-rest 2:00 –

7:00-12:00
20 Chest to Bar Pullups
20 Back Squats (185/125)

– Rest 2:00 –

14:00-19:00
10 Bar Muscle Ups
10 Back Squats (225/155)

Metcon (3 Rounds for reps)
0:00-5:00
30 Pullups
30 Back Squats (135/95)

-rest 2:00 –

7:00-12:00
20 Chest to Bar Pullups
20 Back Squats (185/125)

– Rest 2:00 –

14:00-19:00
10 Bar Muscle Ups
10 Back Squats (225/155)