June 11, 2024
0 minute read
Tucker Kistner

CrossFit WOD, June 12, 2024

CrossFit – Wed, Jun 12

Warm-up

General Flow 0:20-0:30 each

Childs pose
Downward dog
Upward dog
Scorpions
Box step ups
Jumping jacks
Air squats
Box step downs
Push ups
Box jumps

CT Barbell Flow :15 – :20 each

Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

Specific Warm-up

Power Clean

5 cued reps position 1 (mid thigh / hip)
5 Cued reps position 2 (above knee)
3 Cued reps position 3 (mid shin)
Add lightweight + 2 Cued reps

Strength

Power Clean (Weight)

Max Repetitions of Power Cleans @ 90%

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* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/24/24)

Metcon

High & Mighty (Time)

3 Rounds:

10 Power Cleans @ weight(115/85)

10 Box Jumps (30″/24″)

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Directly Into…

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2 Rounds:

10 Power Cleans @ weight(135/95)

10 Box Jumps (30″/24″)

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Directly Into…

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1 Round

10 Power Cleans @ weight(155/105)

10 Box Jumps (30″/24″)

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Time Cap: 18 Minutes

Accessory

Aerobic Capacity (Calories)

Aerobic Capacity
12 Sets:
40 Seconds Row
20 Seconds Rest

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