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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Run B-10 Pullups 10 Toes to Bar 10 OH Stationary Lunges 45/35 Barbell
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Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 Deadlifts
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Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 5×5 5 second pullup negative 50 Ring Rows Metcon (AMRAP – Reps) 2 Rounds 7 AMRAP 3 Clusters 9 Box Jumps 3 min Rest
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Warm-up Calf Stretches Hold bottom of squat 1 minute 10 Pass Throughs 10 Sots Press Squat Therapy OH Squat technique Overhead Squat (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Warm-up Couch Stretch Banded Lat Stretch Quadruped TSpine Rotation Bird Dogs Dead Bugs Pick Drill Row 30:30 Metcon (AMRAP – Rounds and Reps) 20 AMRAP 500m Row 10 Burpees 20 Situps
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Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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