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WODs

CrossFit WOD, June 10, 2022

By June 5, 2022No Comments

The Last Goodbye

Warm-up
Warm-up
Coach’s Choice

Strength
Metcon (AMRAP – Reps)
E4M x 3 SETS Complete;

10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

Controlled movement with the banded work to activate the lats and build strength through tension. Use the movements in the strength section to get the lats prepped and ready to tackle the Chest to Bar Pull-ups.

Workout
The Last Goodbye (1 Rounds for reps)
5 Rounds, In 4 Minutes Complete;

12 Chest to Bar Pull-Ups
18 American KBS 35/26#
200m Run

-Rest Remainder of Time-

Rx+ = Chest to Bar Pull-ups + 53/35# KB

*STIMULUS* Score is your slowest round. Look to complete each set within 2:00-2:30. The Chest to Bar Pull-ups should be completed in 1-2 sets. The KB Swings should be completed unbroken each round. The 200m Run should be completed in 1:00-1:15 each set.

Mods –
1.) Banded Strict C2B/Pull-ups
2.) KB weight/Russian
3.) 1:00 Cardio

Optional Finisher
Metcon
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Banded Plank Hold

(No Measure)