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WODs

CrossFit WOD, June 18, 2019

By June 16, 2019No Comments
Glazed Donut

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 10 minutes, perform 3 Deadlifts. Increase the weight each round, no dropping between reps and record your heaviest 3.

Metcon
Glazed Donut
10 Min AMRAP:

5 Deadlift
10 Toes to Bar
15 Box Jumps

Rx = 185/125# + 24/20"
Rx+ = 225/155# + 30/24"

Scaling – 1.) Deadlift weight 2.) Kipping knee-ups/V-ups 3.) Box height/step-ups

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

Accumulate 1 mile of running/walking.
Romanian Deadlift (3 x 12)
Same weight across for all 3 sets.
Single Leg Alternating V-Ups (3 x 20)
10 each leg. Scale to sit-ups/tucks