04 Jun CrossFit WOD, June 5, 2018
Posted at 20:00h
in Work out of the day
06/05/2018
Warm-up
Weightlifting
Floor Press (Weight)
1a) Floor Press: Work to a 1RM. Rest 60s.
– Build to a max in 6-8 sets.
– Build to a max in 6-8 sets.
1b) Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press.
Metcon
Metcon (Time)
4 RFT:
21/18 Calorie Row
15 Hang Power Cleans (115, 73)
12 S20H (115, 75)
9 Burpee Box Jumps Overs(24, 20)
21/18 Calorie Row
15 Hang Power Cleans (115, 73)
12 S20H (115, 75)
9 Burpee Box Jumps Overs(24, 20)
20:00 Cap
Rx+:(135, 95) (3/2 Bar Muscle-ups per round)
Grab a barbell and perform
2 Rounds of:
20 Strokes on the Erg
(10,5) Push ups
5 Hang Power Cleans
3 Shoulder Press
3 Push Jerks