CrossFit WOD, June 5, 2024

CrossFit – Wed, Jun 5

Warm-up

General Flow

  • 100m run
  • 0:20 Bend and reach
  • 0:20 Alternating worlds greatest
  • 0:20 Downward upward dogs
  • 0:20 Jumping jacks
  • 0:20 Quad pulls
  • 0:20 Knee pulls
  • 0:20 Downward dog + foot pedal
  • 0:20 Line hops
  • 0:20 Alternating lunge + reach
  • 0:20 Soldier kicks
  • 0:20 Penguin tap jumps
  • 100m run

Specific Warm-up

Double Unders

  • 20 High Singles
  • :20 Fast Singles
  • :20 Alternating Feet
  • :20 Single-Single-High Single
  • :20 Single-Single-Double
  • 2:00 Practice

Power Cleans

  • 5 cued reps position 1 (mid thigh / hip)

Hold landing position

  • 5 Cued reps position 2 (above knee)

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Hold landing position

  • Add lightweight
  • 2 Cued reps

Strength
Power Clean (Weight)

Max Repetitions of Power Cleans @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/17/24)

Metcon
Running on Empty (Time)

8 Rounds For Time:

5 Power Cleans (155/105)

30 Double Unders

100 Meter Run

Time Cap: 18 Minutes

After Party
Bench + Ring Support (Checkmark)

3 Sets For Quality
Max Unbroken Dumbbell Bench Press (50/35) (35/25)
Max Ring Support Hold (top)

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