CrossFit WOD, June 3, 2024

CrossFit – Mon, Jun 3

Warm-up

General Flow 0:20-0:30 each

  • Arm swings
  • Arm wraps
  • Trunk twists
  • Quad pulls
  • Scorpions
  • Box step ups
  • Tall plank hold
  • Downward dog
  • Box step downs
  • High to low plank transitions
  • DB crush grip floor press
  • Vertical jumps
  • Tempo push ups
  • Single arm DB floor press (right)
  • Single arm DB floor press (left)
  • Box jumps
  • Push ups

Specific Warm-up

  • 0:20 of each
  • Alternating DB deadlift + shrug
  • Alternating DB high pull
  • Alternating DB push press
  • Alternating DB snatch

Bench Press

  • 5 Tempo empty bar bench press (3 second negative, 2 second hold)
  • 3 Tempo empty bar bench press (3 second negative, 2 second hold) with weight

Strength
Bench Press (Weight)

Max Repetitions of Bench Press @ 85%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/15/24)

Metcon
Perfect Ten (Time)

10 Rounds For Time:

10 Dumbbell Snatches (50/35)

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

After Party
Weighted Pull-ups (Weight)

5 sets:
3-5 Weighted Pull-ups as heavy as you can
*Rest 1-2 Minutes Between Sets

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