WODs

CrossFit WOD, June 4, 2019

By June 2, 2019 No Comments
Eskimo Pie

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Clean (1 AHAP)
In 15+ minutes, build to your heaviest Power Clean. Increase the weight each attempt, take rest between sets and record your heaviest single.

Metcon
Eskimo Pie
15 Min AMRAP:

400m Run
10 Power Cleans
10 Box Jumps 24/20"

Rx = 95/65#
Rx+ = 115/75#

Scaling – 1.) 400m Ski, 1200m Bike, 500m Row 2.) Clean weight 3.) Box height/step-ups

Extra Work
Metcon
3 Sets:
30 Dumbbell Close Grip Floor Presses
30 Banded Pull-Aparts
30 Banded Push Downs

1:30 rest between each set

Hollow Body Holds (4 x :30)
Scale to foot on floor, hands on hamstrings or a forearm plank