02 Jun CrossFit WOD, June 3, 2019
Posted at 20:00h
in Work out of the day
06/03/2019
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
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
Weightlifting
Power Snatchx1 OHS x3 (Weight)
Warm-up
2) Metcon Prep
2 Rounds of:
3 Touch n Go Squat Snatch
Rest 60s
2 Rounds of:
3 Touch n Go Squat Snatch
Rest 60s
Metcon
The Departed (AMRAP – Reps)
In a 5 Minute Window:
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
Auxillary Work
Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s
1) Power Snatch + Overhead Squat:
Build to a challenge set of
1 Power Snatch + 3 Overhead Squats.
Rest 2:00