CrossFit WOD, June 10, 2019

10 JUNE 19

Warm-up
Warm-up
For Quality

3 Minutes On Assault Bike @ 75%

-3 Rds For Quality

4 Snatch Drops

:20 Handstand Walk Drill (around box)

12 KBS

Weightlifting
Squat Snatch (15 min to build to a 1 RM)
*note

pause for a second in bottom of snatch while building up to work on stability.

Metcon
Metcon (Time)
3 Rds For Time

24 Calorie Assault Bike

1 Minute Accumulated Handstand Hold

12 Squat Snatches 75/55#

*note

(12:00 cap)

this wod will push your skill level and should be challenging on all levels.

fast singles or sets of three for the snatch

Cool Down
Mobility

Lacrosse Ball Shoulder

Lacrosse Ball Peck Minor

Competitors Gymnastics
Metcon (AMRAP - Reps)
EMOM 12:00

4 Rounds Of Max-3-3 Strict HSPU

0:00-1:00 Max

1:00-2:00 3

2:00-3:00 3

3:00-4:00 Max

4:00-5:00 3

5:00-6:00 3

6:00 - 7:00 Max

7:00 - 8:00 3

8:00 - 9:00 3

9:00 - 10:00 Max

10:00 - 11:00 3

11:00 - 12:00 3

Competitors Gymnastics
Metcon (AMRAP - Reps)
Legless Rope Climbs

2 Minutes To Accumulate As Many As Possible

-Rest 4 Minutes

Then 4x1 Resting 1:30 After Each Rep

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