07 Jun CrossFit WOD, June 8, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Bench Press Warm Up
400 Meter Run into
AMRAP 6 of
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Workout Prep
Metcon
Metcon (Time)
For Time:
27-21-15-9
Bench Press (135/93)
54-42-30-18
Ab Mat Sit Ups
TIme Cap 15 Minutes
27-21-15-9
Bench Press (135/93)
54-42-30-18
Ab Mat Sit Ups
TIme Cap 15 Minutes
Weightlifting
Power Clean + Jerk Dip + Jerk (Weight)
Power Clean + Jerk Dip + Jerk:
3 Moderate/Heavy working sets
* Rest 60-90 secs between sets
Power Clean + Jerk (Weight)
Power clean + jerk:
3 Working sets.
* Rest 60-90 secs between sets
3 Working sets.
* Rest 60-90 secs between sets
Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
2 sets (add weight to each set)
3 Bench Press
6 Ab Mat Sit Ups