CrossFit WOD 6/2/20

Warm-up

0-5:00

Briefing

5:00-20:00

PVC Shoulder Stretch x30s Each Side

Barbell Shoulder Rotations x20

Upright Row x10

Upright Row to Front Rack x10

High Hang Clean

Low Hang Clean

Clean from Ground

Demo Complex (Above knee, below knee, ground)

20:00-35:00

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground

Metcon (AMRAP – Reps)

35:00-45:00

WOD Prep

Cycling of Hang Cleans

Hanging Shoulder Shrugs

Beat Swings x5

Half Pullups x5

Pullups x5

45:00-55:00

8 AMRAP

2-4-6-8-10…

Hang Power Cleans

Pullups

Increase reps by 2 every round

55:00-60:00

Cool Down and Clean Up

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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