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WOD

CrossFit WOD, June 3, 2021

By June 2, 2021No Comments

6.3.2021

Warm-up
3:00 – 15:00

3 Rounds
10 Goblet Squats
4/4 Box Jump Single Leg Land 20”
20sec/20sec Single Leg Glute Bridge Hold
10 Alt T-Push-Up
30sec Dead-Bugs

Weightlifting
15:00 – 28:00
Front Squat (10:00 EMOM 3 Reps @ 60%)

Metcon
28:00 – 53:00
Queen of Hearts (Time)
4 Rounds
10 Thrusters 75/55#
5 Burpee Box Jump Overs 24/20”
1 Rope Climbs
5 Burpee Box Jump Overs 24/20”
10 Handstand Push-Ups with UP TO 2 mats

Rest: 1:30 b/s

Goal: 3:00/Round
Time Cap: 4:30/Round

Total Time: 16:00-20:00
Time Cap: 20:00

Open:
4 Rounds
10 Thrusters 95/65#
5 Burpee Box Jump Overs 24/20”
2 Rope Climbs
5 Burpee Box Jump Overs 24/20”
10 Handstand Push-Ups

Rest: 1:30 b/s

Queen of Hearts Build (Time)
4 Rounds
10 Thrusters 45/35
5 Burpee Box Step Overs 24/20”
2 Pull to Stands or 10 Supine Ring Rows
5 Burpee Box Step Overs 24/20”
10 DB Strict Press 20/15

Rest: 1:30 b/s

Cool Down/Stretch
53:00 – 60:00

1:00/1:00 Single Leg Forward Fold
2:00 Saddle Pose
1:00/1:00 Rig Pec Stretch
2:00 Deadhang from pull-up bar

Accessory Work
Metcon (Weight)
3 Sets, Superset
10/10 Seated Single Arm DB Strict Press
10 Chest Supported Barbell Rows

Conditioning EXTRA
Metcon (5 Rounds for reps)
Every 3:00, 5 Sets
500m Row @ 2k Pace

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