06 Jun CrossFit WOD, June 7, 2019
Posted at 20:00h
in Work out of the day
06/07/2019
Warm-up
Grab a barbell and a band and complete
3 rounds of
3 rounds of
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
Weightlifting
Split Jerk (Weight)
Split Jerk: 1RM. Rest 2:00
– Build to a 1RM (3-4 singles above 90%)
– Build to a 1RM (3-4 singles above 90%)
Metcon
Metcon (Time)
"Grip Blaster"
For time with an empty barbell:
75 Barbell Rows (45, 35)
50 Barbell Curls
50 Triceps Extensions
50 Barbell Rows
75 Hang Power Cleans
For time with an empty barbell:
75 Barbell Rows (45, 35)
50 Barbell Curls
50 Triceps Extensions
50 Barbell Rows
75 Hang Power Cleans
15 Min Cap
Auxillary Work
Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.
– Metcon: Today’s ”metcon” is more of grip tester. This is done with an empty barbell on purpose as your forearms will be the limiting factor. Even still, challenge yourself to go for big sets while keeping your form on point. You may be surprised how tough this one is.