CrossFit WOD, June 3, 2019


Monday 2/06/2019

Movement Prep
2 Rounds
200m Run
20 glute bridge banded pulses
30 sec box T spines drill (with broomstick)

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (3 x 6 @85%)

Metcon
Metcon (Weight)
EMOM
2 Squat Cleans @ 85%

1 minute to change over time
Metcon (Time)
50 Pull ups
30 Power cleans
10 Strict HSPU’S

Rx – 70/45, 2" Deficit
Int – 60/40, regular strict
Sc – 50/35, 12cm reduction/ pike

Accessories
4 x 6 Rack Pulls @1.5 x BW
focus on speed through hips

4 x 2-4 Ring dips
4,3,x,1

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