04 Jun CrossFit WOD, June 5, 2019
Posted at 20:00h
in Work out of the day
06/05/2019
Warm-up
400m jog Then
Warm Up 1
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Weightlifting
Clean (Weight)
Every 2 minutes for 7 sets
Clean x 2 building to a heavy double
Clean x 2 building to a heavy double
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
10 Hang Power Snatches (75, 53)
20 Air Squats
30 Double Unders
10 Hang Power Snatches (75, 53)
20 Air Squats
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
Rest 2:00
AMRAP 8:
10 Overhead Squats (75, 53)
20 Push-ups
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
Rest 2:00
AMRAP 8:
10 Thrusters (75, 53)
20 T2B
30 Double Unders
Rx+:(95, 63)