CrossFit WOD, June 11, 2021

Friday

B. 60:00 GPP

Warm-up
Warm-up
2 ROUNDS
5 Push Up to Pike
10 American KB/DB Swings
5 Bootstrappers
10 Passthroughs

Into…

2 ROUNDS *
5 Barbell RDL
5 Snatch Pulls
5 Power Snatch
5 Tempo Overhead Squats
5 Snatch Balance

*add weight to round 2

C. STRENGTH / GYMNASTICS
Snatch (1-Rep Snatch)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

*Perform before GPP or Conditioning.

(Score is Weight)

GOAL: You put in the work…now it’s GAME TIME. Lift smartly and look to set a new benchmark if it’s there.

Skill
Metcon
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

(No Measure)

Workout
Metcon (Time)
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions

Optional Cool Down
Warm-up
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller

(No Measure)