CrossFit WOD, June 4, 2019

4 JUNE 19

Warm-up
Warm-up
Not For Time

Coaches Warm Up

-3 Rds For Quality

6 GHD Hip Ext

:15/:15 Superman/Hollow Rockers

:15 Hand Stand Hold

Weightlifting
Power Snatch (3 x 3 @ 80% across)
* Notes - make all sets touch and go at the same weight.

Metcon
Metcon (AMRAP - Reps)
With A Clock Set For 12 Minutes, Perform For Total Reps

1 Minute of Power Snatches

1 Minute Ab Mat Sit Ups

2 Minutes of Power Snatches

2 Minutes Ab Mat Sit Ups

3 Minutes of Power Snatches

3 Minutes Ab Mat Sit Ups

*notes

for the power snatch you can use 75/53# or 95/65# for rx

the weight is based on a challenging weight but able to hit at least 10 in the 1st min.

Cool Down
2 rounds for quality
8 good mornings
4 Floor wipers

Competitors Conditioning
Metcon (Time)
For Time

2,500m Row

1 Mile Run

200 DU’s

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