27 Jun CrossFit WOD, June 28, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Front Squat (Weight)
1 Pause Front Squat + Front Squat
Pause for 3 Seconds at the bottom of the squat then perform a front squat with no tempo
5 Sets @ 75%
Gymnastics
Chin Ups (Max reps)
Weighted Strict Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
Workout Prep
Workout Prep
1 set:
5 Toes to bar
5/4 Calorie Assault Bike
5 Power Snatch (touch and go)
1 set:
5 Toes to bar
5/4 Calorie Assault Bike
5 Power Snatch (touch and go)
Metcon
Metcon (Time)
2:00 AMRAP:
15 Toes to Bar
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Max Power Snatches (95/65)
-rest 2:00 between sets-
15 Toes to Bar
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Max Power Snatches (95/65)
-rest 2:00 between sets-
*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)