CrossFit WOD, June 26, 2019

26 JUNE 19

Warm-up
Warm-up
3 Rds For Quality

6 Front Squats (empty bar working on elbows high)

12 GHD Hip Ext

Max Set Strict Pull Ups

Weightlifting
Squat Clean (2-2-2-1-1)
*note

for the 2’s go touch and go

Metcon
Metcon (Time)
For Time

100m Farmers Carry 50/35#

10 Squat Cleans @ .75 Of Your Body Weight

100m Farmers Carry

8 Squat Cleans

100m Farmers Carry

6 Squat Cleans

100m Farmers Carry

4 Squat Cleans

100m Farmers Carry

2 Squat Cleans

*note

use 2x50/35 dumbbells or 53/35 KB for the carry.

goal is .75 of your body weight on the squat clean for both men and women.

Cool Down
Stretching

Pigeon Stretch

90/90 Drill For Hip Stretch

Quad Stretch

Competitors Program
Metcon (Time)
For Time

4-3-2-1 Rope Climbs

50 DU’s or 15 Triple Unders

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