CrossFit WOD, June 23, 2021

Wednesday

A. CONDITIONING
Metcon
1. ON A 10:00 RUNNING CLOCK…
Play/Practice HS Walking Skill.

(No Measure)

GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills without it being in a ‘workout’. Fail often and play often to lead to failing less.
Metcon
2. 3 SETS FOR QUALITY
3 Legless Rope Climbs
15′ HS Walk

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: ZERO INTENSITY. Just figure out these movements and flow through three rounds at your own easy pace. We do not want fatigue to be a limiting factor here. Take your time between Rope Climb reps and breath between kick-ups on the HS walk. This is an extended skill session that’s designed like a workout…we will let you get after these soon enough for some speed. For now, chill and get the feel for them.

B. 60:00 GPP

Warm-up
Warm-up
200m Run @ mod pace

Into…

4 SETS
8/8 Leg Swings
10 PVC Pass Through + Lunge
8 Push-Up to Pike
10 Squat Jumps

Into..

200m Run @ mod pace

*PVC Pipe can go away after Warm-Up and athletes can grab a Barbell

Strength
Snatch Grip Deadlift (3×3 )
1. Tempo Snatch Deadlift
3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

Metcon (Weight)
2. TNG Power Snatch
2×5*

*At workout weight or slightly heavier.

(Score is Weight)

Workout
Metcon (Time)
FOR TIME
20 Power Snatch (95/65)|(65/45)
400m Run
20 Power Snatch

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher
Metcon
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS
Power Clean (5-5-5)
Set 1 @ 65%
Set 2 @ 75%
Set 3 @ 85%

(Score is Weight)

GOAL: Week 2 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.