CrossFit WOD, June 11, 2019

11 JUNE 19

Warm-up
Warm-up
For Quality

6 Sampson Stretch (to rig)

10 Close Grip Swings (at rig)

Inchworm (away from rig)

6 Sampson Stretch (back to rig)

10 Close Grip Swings (at rig and done)

-3 Rds For Quality

20 DU’s

8 GHD Hip Ext

3 Strict Pull Ups

Gymnastics
Warm-up
Kipping Pull Up

15 Minutes Working On The Kip

If You Have Kipping Work On:

-Butterfly

-Butterfly C2B

-Linking Bar Muscle Ups

Metcon
Metcon (AMRAP - Reps)
4 Rounds For 2:00 Each (11:00 total)

40 DU’s

8 Dumbbell Box Step Overs 45/35#

Max Sumo Deadlift High Pulls In Remaining Time75/53#

-Rest 1 Minute

*note

4 rounds for 2 minutes each and 1 minute rest

max effort rounds if you want to make it to the SDLHP

Cool Down
Pattern Reset

2x4 Sampson Stretch

2x4 Kang Squats

Competitors Program
Metcon (AMRAP - Reps)
Every Other Minute For 14 Minutes (7 rds)

In A 1:00 Minute Window

Max Cals On Assault Bike In :30

Max TnG Power Cleans @ 85% Of Body Weight In Remaining Time

-Rest 1:00

This workout is focused on power output.

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