WODs

CrossFit WOD, June 13, 2019

By June 9, 2019 No Comments
The Eagle Has Landed

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

Min 1 – 5 each arm, Seated Single Arm DB Press
Min 2 – 5 each arm, Renegade Row
Min 3 – :30 Handstand Hold/Pike Hold

* Same weight all 3 sets for DB Press. 1 arm at a time.
** Same weight all 3 sets Renegade Row. Alternate arms
*** Practice HS hold (wall, freestand, pike, plank, box)

Metcon
The Eagle Has Landed
16 Min AMRAP:

5 Strict HSPU Rx+/ Seated DB Press 35/20# Rx
15 Box Jumps 24/20"
100m Single Arm OH DB Carry

Rx = 35/20# DB Carry + Press
Rx+ = 50/35# DB Carry + HSPU

Scaling – 1.) Kipping HSPU/DB weight 2.) Box height/Step-ups 3.) DB weight/Farmers carry

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

Accumulate 1 mile of running or walking.
GHD Situps (3 x 10)
Push-ups (3 Max Effort Sets)
Do after each set of GHD.