05 Jun CrossFit WOD, June 6, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Front Squat (Weight)
Front Squat
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
– Focus on a tall torso with high elbows.
– Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
– On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.
Workout Prep
Workout Prep
3 sets:
1 Squat Snatch + 2 Overhead Squats (empty bar – build across sets)
10 Double Unders
3 sets:
1 Squat Snatch + 2 Overhead Squats (empty bar – build across sets)
10 Double Unders
Metcon
Metcon (AMRAP – Rounds)
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
3-6-9-12-15-18….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
INTO
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)