CrossFit WOD, June 7, 2019

7 JUNE 19

Warm-up
Warm-up
For Quality

15 Cal Row :20 Easy, :20 Hard Alternating Until Done.

-3 Rds For Quality

6 Kang Squats

8 Push Ups

10 Reverse Lunges

Weightlifting
Deadlift (3 x 4 @ 41X3 tempo @ 75%)
*notes

4 second descent with a weight that allows for the tempo without

compromising back position. all three sets at that weight.

Metcon
Metcon (Time)
For Total Time

30 Calorie Row

30 Burpees Over The Barbell

30 Deadlifts185/125#

-Rest 3 Minutes

20 Calorie Row

20 Burpees Over The Barbell

20 Deadlifts185/125#

*notes

this workout will help you push fast when you can, and slow down for the lower movement.

reps go down by 1/3 for the second wod, pick up the speed.

the burpees are designed to take the longest, one steady pace for these and change

speeds again when you get to the DL.

Cool Down
Stretching

Pigeon Stretch

2x10 Close Grip Swings

Competitors Weightlifting
Sotts Press (4 x 8 building)
(snatch grip)

Competitors Weightlifting
High-Hang Snatch (4 x 2 @ 65%)
Full snatch. Technique work.

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