WODs

CrossFit WOD, June 12, 2019

By June 9, 2019 No Comments
Weeded

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (E2Mx5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Overhead Squats off the rack. Increase the weight each round, dump the bar after your 3 rep when heavy. Record your heaviest 3.

Metcon
Weeded
Every 3 minutes x 5 rounds complete:

200m Run
8 Overhead Squats

Rx = 75/55#
Rx+ = 95/65#

* Weight should be unbroken for all 8 Reps

Scaling – 1.) 200m Ski/250m Row/600m Bike 2.) OHS weight/Front Squat

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running or walking.
Behind the Neck Push Press (4 x 3, Increasing)
Take off the rack. Increase the weight each set.
Banded Face Pulls (3 x 20)
Band attached to rig, at chin level.