29 Jun CrossFit WOD, June 30, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jun 30
Warm-up
Weightlifting
SUPERSET
Deadlift (1 x 1)
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%
Handstand Push-ups (Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
Metcon (Weight)
You have 6 minutes to complete:
600 or 800m Run
Find a heavy snatch (squat or power) in the remaining time
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-
Metcon (Time)
For time:
8 Power Snatch (135/95)
800m Run
– 7 minute time cap –
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups