CrossFit WOD, June 19, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, June 19, 2021

6.19.2021



Warm-up

3-15:00
400m jog
+
AMRAP 10:00 @ warm up pace
45s bike
5 empty bar RDL
5 muscle clean
5 strict press
45s bike
7 squat to stands
6/6 cossack squats
5 push up to down dog

Specific Prep

15-25:00
2-3 sets x 3-5 reps building to workout out weight for all barbell movements

Metcon

25-45:00

405 Pride (AMRAP - Rounds and Reps)

AMRAP 20:00
7 Hang Power Cleans (115/85)
14 Deadlifts (115/85)
21 Cal Bike
14 Bar Facing Burpees
7 Overhead Squats (115/85)

OPEN (RX+): (135/95)

Complete solo or with a partner, if working with a partner, complete in a "you go, I go" fashion, so P1 does the 7 Hang Power Cleans, P2 does the 14 DL, then P1 bike, P2 BF burpees, P1 OHS, then for next round P2 start with HPC...

405 Pride (BUILD) (AMRAP - Rounds and Reps)

AMRAP 20:00
7 Hang Power Cleans (95/65)
14 Deadlifts (95/65)
21 Cal Bike
14 Bar Facing Burpees
7 Front Squats (95/65)

Cool Down/Stretch

200m cool down walk
+
Pigeon pose 90s per side
Scorpion stretch 45s per side
Childs pose 90s

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