06 Jun CrossFit WOD, June 7, 2018
Posted at 20:00h
in Work out of the day
06/07/2018
Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.
Warm-up
Grab a lax ball OR Foam Roller and Spend 60s on Each Adductor then,
2 Rounds of:
6 Cook Squats
https://www.youtube.com/watch?v=0QXXXzsHJ5o
4 Lateral Squats (cossack squats) each leg
Then with a barbell
2 Rounds of:
3 Power Cleans
3 Front Squats
3 Jerks
3 Goodmornings
3 Ultra Wide Sumo Deadlifts
*Add + Repeat
2 Rounds of:
6 Cook Squats
https://www.youtube.com/watch?v=0QXXXzsHJ5o
4 Lateral Squats (cossack squats) each leg
Then with a barbell
2 Rounds of:
3 Power Cleans
3 Front Squats
3 Jerks
3 Goodmornings
3 Ultra Wide Sumo Deadlifts
*Add + Repeat
Weightlifting
Power Clean x1 Front Squat x1 Jerk x1 (Power or Split) (Weight)
Power Clean + Front Squat + Jerk: 8 x 2 @70%, every 90 sec
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Deadlifts (225, 153)
200 Meter Run
10 Deadlifts (225, 153)
200 Meter Run
Auxiliary Work
Tabata, 8 x 20s work/10s rest.
1a) Glute March
1b) Side Plank (alternate sides)
1a) Glute March
1b) Side Plank (alternate sides)
https://www.youtube.com/watch?v=0poIDIIDWFM