CrossFit WOD, June 3, 2019

3 JUNE 19

Warm-up
Warm-up
Not For Time

2 Minutes On Assault Bike @ 75%

-Then 3 Rds For Quality

30 DU’s

10 Air Squats

:15 Tuck Hold In Rings (or) Hanging From Pull Up Bar

Weightlifting
Hang Power Clean (4 x 2 @ 80-90% 1 RM)
*notes

if you feel good, find a 2RM for the day.

use this lift session to help recover the hook grip if lost in front rack.

Metcon
Metcon (AMRAP - Reps)
15:00 For Max Reps (You did this Apr 29th)

0:00-3:00: 400m Run, Max Ring Muscle Ups (or) Ring Dips

3:00-4:00: Rest

4:00-7:00: 400m Run, Max Hang Power Cleans 135/95#

7:00-8:00: Rest

8:00-11:00: 400m Run, Max Ring Muscle Ups (or) Ring Dips

11:00-12:00: Rest

12:00-15:00: 400m Run, Max Hang Power Cleans 135/95#

*notes

retest wod, all out effort each session.

Cool Down
Immediately after workout, 3 minutes easy spin

Competitors Weightlifting
Split Jerk (4 x 2 @90% across)

Competitors Gymnastics
Metcon (Time)
Handstand Walk

4x25ft

-Rest 1:00 After Each Walk

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