CrossFit WOD, June 27, 2022
6.27.2022Warm-upSumo Back Squat 3x5 50-65% of Back SquatBack Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 SDLHP 75/55 (rx+ 95/65) Chest 2 Bar Pull Ups
6.27.2022Warm-upSumo Back Squat 3x5 50-65% of Back SquatBack Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 SDLHP 75/55 (rx+ 95/65) Chest 2 Bar Pull Ups
6.26.20228:30am ONLY todayMetcon (Weight)6 min EMOM 1 Power Snatch 50% 1rm snatch 1 Snatch Balance 1 Hang Squat Snatch 1 Full SnatchSnatch (4x2 full snatch [...]
6.25.2022Tomorrow, Sunday 6/26 - 8:30am ONLYSkill WorkRope ClimbsMetcon (AMRAP - Reps)5 Min Max Rope Climbs 2 min RestMetcon (Calories)5 min max cal bike 2 min [...]
6.24.2022Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian [...]
6.23.2022MobilityBanded Shoulders & HipsMetcon (Time)6 RFT 100 M Run 5 C&J 95/65 (rx+ 135/95) 6 burpee box jump 24/20"Bonus Abs4x10 - 20 GHD Sit Ups
6.22.2022Sumo Deadlift (3@80%, 3@85%, max @ 90%)Metcon (Time)60/50 Cal Buy in row/bike/ski 2 Rounds : 15 OHS 75/55 (rx+ 95/65) 20 Burpees 25 Wall Ball [...]
6.21.2022Front Squat (3@80%, 3@85%, max@90%)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 12 Renegade Rows (2 DB) 30/20 (rx+ 50/35) 12 DB Snatch (1 DB) [...]
6.20.2022Shoulder Press (3@80%, 3@85%, Max @ 90%)Metcon (Time)8 RFT 6 Knees to Elbow 9 Push Jerk 75/55 (rx+ 115/75) 6 Box Jump Overs 24/20"
6.19.2022Happy Father's Day!Speedno measure 5x Sprint from Storage Driveway to hill 600M mark, walk backMetcon (AMRAP - Rounds and Reps)11 Min Amrap 4 Power snatch [...]
6.18.2022Accessory Work2x banded walking 10 forward, 10 back, 10 side 2 x10 Band Pull Aparts x10 DB Curls x10 French press x10 Lateral raises Metcon [...]