CrossFit WOD, June 24, 2024

CrossFit – Mon, Jun 24

Warm-up

General Flow 0:30 each

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CT Barbell Flow :15 – :20 each

Specific Warm-up

Power Clean

5 cued reps position 1 (mid thigh / hip)
- Focus on full extension before pulling and catching
5 Cued reps position 2 (above knee)
- Focus on keeping the bar close throughout
3 Cued reps position 3 (mid shin)
- Focus on butt down, and bar tight

Strict Press

Strength

Strict Press (1×20)

Heavy set of 20

Metcon

SPLIT SECOND (Time)

5 Rounds For Time:

200 Meter Run

10 Hang Clean & Jerks (115/85)

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Time Cap: 15 Minutes

Accessory

Killer Core (Checkmark)

Killer Core

4-5 Sets For Quality:

10 Barbell Rollouts

40 Second Side Plank (Each Side)

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Rest 1-2 Minutes Between Sets

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