25 Jun CrossFit WOD, June 26, 2019
Posted at 20:00h
in Work out of the day
06/26/2019
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Overhead Squat (Weight)
Overhead Squat: 6 x 3. Rest 90s.
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Thrusters (95, 63)
15 Calorie Row
15 Thrusters (95, 63)
Rest 5:00
Metcon (Time)
3 RFT:
15 OHS (95, 63)
15/12 Calorie Assault Bike or Row
20 Min Cap Total
15 OHS (95, 63)
15/12 Calorie Assault Bike or Row
20 Min Cap Total