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WODs

CrossFit WOD, June 27, 2019

By June 23, 2019No Comments
Love Puff

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Split Jerks (E2M x 5, 3 Reps Increasing)
* 2 Second Pause in Dip and Overhead.
Every 2 minutes for 10 minutes, perform 3 Split Jerks with a pause in the dip and overhead. Increase the weight each set. Focus is form and positions, not load. Record your heaviest 3.

Metcon
Love Puff
10 Rounds for reps:

In :30 complete:
2 Split Jerks
AMRAP Double Unders

:30 Rest

Rx = 135/95#
Rx+ =115/105#

* Score is Double Unders each round
Scaling – 1.) Split Jerk weight (125/85, 115/75, 95/65# etc) 2.) Single Unders

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

Accumulate 1 mile of running/walking.
Metcon
4 sets:

Banded Lat Pull-downs x 12-15
Seated DB OH Press x 10-12

Same band for all 4 sets. Pair of DB for presses.