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WOD 062218: Dead Legs.


CrossFit: Movement Prep: Movement Prep 1:30 Bike or Row – convo pace 5-10 Sumo Inch Worms 5 Barbell Good Mornings 5 Scap Pull Ups 30 Sec HS hold 1:00 Bike or Row – medium pace 5 Hang Power Celans 5 Front Squats 5 Pull Ups 1:00 Bike or Row – faster 1 Round of the

CrossFit:
Movement Prep:
Movement Prep
1:30 Bike or Row – convo pace
5-10 Sumo Inch Worms
5 Barbell Good Mornings
5 Scap Pull Ups
30 Sec HS hold
1:00 Bike or Row – medium pace
5 Hang Power Celans
5 Front Squats
5 Pull Ups
1:00 Bike or Row – faster
1 Round of the workout
5 Squat Cleans
5 Pull Ups
5 HSPUs

Conditioning:
For Time
800 Meter Run
10 Rounds
(A) 5 Squat Cleans (115/75#)
(B) 5 Pull Ups
(C) 5 HSPUs
– Finish –
800 Meter Run

RX+:
For Time
800 Meter Run
3 Rounds
(A) 10 Squat Cleans (135/95#)
(B) 10 Pull Ups
(C) 10 HSPUs
– Finish –
800 Meter Run

Hybrid:
WOD 1:
For Time
800 Meter Run
3 Rounds
(A) 10 DB Hang Squat Cleans (35/25#)
(B) 10 Pull Ups
(C) 10 Pike Push Ups
– Finish –
800 Meter Run

BootCamp:
WOD 1:
30 Min EMOM
A – M.E. WTD Defecit Lunges
B – 12 KB Sumo DL x2(24/16)
C- M.E. WTD Rainbow Twists
D – 10 Strict Pull Ups
E – M.E. Pause V- Ups

Barbell Club:
Muscle Snatch
(4) 3 x @ 65%

Clean & Jerk
(2) 1+1 x @ 65%
(3) 1+1 x @ 70%

Snatch Deadlift
(3) 3 x @ 103-105%

Front Squat
(3) 2 x @ 80%

 

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