CrossFit WOD, June 30, 2022

CrossFit WOD, June 30, 2022

Thursday

Warm-up
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups

Weightlifting
Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

* Rest as needed between sets *

Gymnastics
Handstand Push-ups (Max reps)
Super Set these between sets of Deadlift

Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)

Workout Prep
Workout Prep
3 sets:
50m Run
2 Box Jumps
2 Power Cleans (build across sets)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Run
10 Box Jumps (24/20)
4 Power Cleans (185/125)

Metcon