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CrossFit WOD, June 9, 2021

08 Jun CrossFit WOD, June 9, 2021

Posted at 20:00h in Work out of the day by

Wednesday

Warm-up
3 Rounds
1 round of rowling (Max 5 penalty burpees)
3 Inch Worms + Seal pose
30 single unders
5 Power Snatch (empty bar – build across)

2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch

– into –

Build up to opening Snatch wave weight

Weightlifting
Hang Snatch (Weight)
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60-90 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

1 @ 75%

Hang Snatch (Weight)
Hang Snatch (mid thigh) Waves :
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60-90 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

1 @ 75%

Metcon
Metcon (2 Rounds for reps)
2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower

Auxillary Work
3 sets
20 Glute Bridges
10 Seated Dumbbell Z Press