CrossFit WOD, June 19, 2024

General Flow

• 200m Run
• 0:30 samson (right)
• 0:30 samson (left)
• 0:30 scorpions
• 0:30 childs pose
• 0:20 quick ups
• 0:20 push ups
• 0:20 air squats
• 0:20 step back, step up burpees
• 0:20 downward dog + foot pedal
• 0:20 cossak squats
• 0:20 burpees
• 200m run

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) *Focus on full extension before pulling and catching
  • Hold landing position
• 5 Cued reps position 2 (above knee) *Focus on keeping the bar close throughout
  • Hold landing position
• 3 Cued reps position 3 (mid shin) *Focus on butt down, and bar tight
  • Hold landing position

Add lightweight

• 2 Cued reps *Focus on set up
  • Focus on full extension before pulling and catching