CrossFit WOD, June 14, 2019

14 JUNE 19

Warm-up
Warm-up
For Quality

45 Easy Row, :15 Hard Row For 3 Minutes

Followed By 3 Rds For Quality Of-

4 OHS + 4 Sotts Press In Bottom Of Squat (pvc)

:20 L-Sit (rings or floor)

4 Burpee Pull Ups

Weightlifting
Overhead Squat (From a rack, 18:00 to find a 1 RM)

Metcon
Burpee OHS (AMRAP - Rounds and Reps)
AMRAP 9 Minutes

4 Burpee Box Jump Overs

4 Overhead Squats 95/65#

(You will retest this June 28th)

*note

high heart rate, be comfortable being un-comfortable.

power building WOD, move fast and explosive in all movements.

both feet must jump back and forward (power) and jump onto the box for rx.

try squat snatching the 1st OHS rep.

Cool Down
Immediately After WOD

4 Minutes Easy Spin On Assault Bike

-Every Minute Get Off And Do 3 Pause Squats With Hands Up High.

Competitors Weightlifting
Squat Snatch (Build to 90% of 1RM)

Competitors Program
Warm-up
Skill: Single Arm DB OHS

12:00 Of Practice

Accumulate 30 Reps Each Arm

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