03 Jun CrossFit WOD, June 4, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
@Workout Pace –
20 Sec. Row
5 Burpees
20 sec. bike
20 Sec. Row
5 Burpees
20 sec. bike
Metcon
Metcon (Calories)
15 min AMRAP
2-4-6-8-10…
Row (calories)
Burpees
Bike (calories)
**score is combined calories
2-4-6-8-10…
Row (calories)
Burpees
Bike (calories)
**score is combined calories
Weightlifting
Strength Prep**
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
Deadlift to mid thigh + Pause Clean + Clean + Jerk Dip + Jerk (Weight)
3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets
* Rest 60-90 secs between sets
Clean deadlift to mid thigh + clean + Jerk (Weight)
4 singles @ 80-90% 1RM Clean.
* Rest 60-90 secs between sets
* Rest 60-90 secs between sets
Auxillary Work
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
1 min calf stretch against wall (each side)
1 min foam roll upper back
200 Meter Run
250 Meter Row
10 Cal Bike