29 Jun CrossFit WOD, June 30, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Front Squat + Back Squat (Weight)
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
Building
*Rest 2 Min between sets*
(2+2+10) x 5 sets.
Building
*Rest 2 Min between sets*
*This should be heavy! Including the goblet squats, but I want those to be fast!
Warm-up
2 sets
5 Wall Balls
3 GHD’s
2 Hang Power Cleans (add weight)
– rest 30 second between sets –
5 Wall Balls
3 GHD’s
2 Hang Power Cleans (add weight)
– rest 30 second between sets –
Metcon
Metcon (Time)
3 Rounds
27 Wallballs (20/14)
18 GHD Sit-ups
9 Hang Power Clean (135/95)
27 Wallballs (20/14)
18 GHD Sit-ups
9 Hang Power Clean (135/95)
* 12:00 Time Cap *
5 Burpees
5 dynamic squat stretch
5 wall balls
5 V ups
5 Hang Power Cleans (empty bar – build across)