28 Jun CrossFit WOD, June 29, 2018
Posted at 20:00h
in Work out of the day
06/29/2018
Weightlifting
Warm-up
Hang Power Snatch (Weight)
1) EMOM 10:
ODD Minutes: Hang Power Snatch x 3 @75%
EVEN Minutes: Hollow Rocks x 10
ODD Minutes: Hang Power Snatch x 3 @75%
EVEN Minutes: Hollow Rocks x 10
Metcon
Metcon (2 Rounds for reps)
AMRAP 8:
Run 200 Meters
20 Air Squats
10 Push-ups
Rest 2:00
Run 200 Meters
20 Air Squats
10 Push-ups
Rest 2:00
AMRAP 8
Run 200 Meters
10 Back Squats (135, 95)
3 Wall Climbs
**Rx+:(Alt. Pistols for Air Squats)
Run Counts as one rep
10 Push-ups
10 Hollow Rocks
10 Walking Lunges
10 Yoga Push-ups
10 Hollow Rocks
10 Air Squats
10 Scorpions
Then grab a barbell and perform
3 Hang Muscle Snatch
Rest 10s
3 Hang Power Snatch on coaches call x 2 sets.