28 Jun CrossFit WOD, June 29, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Clean deadlift to mid thigh + clean + Jerk (Weight)
Clean deadlift to Mid Thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Deadlift (Weight)
Deadlift:
4×3 (Building)
*Rest 60-90 seconds between sets*
4×3 (Building)
*Rest 60-90 seconds between sets*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/123)
75 Double Unders
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/123)
75 Double Unders
1 round of rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
Power Cleans (empty bar – build across)
30 single unders