FRIDAY WOD June 28, 2019

27
Jun

FRIDAY WOD June 28, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.

Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Tall Cleans x 3 reps

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

CrossFit WOD
FITNESS

Warm-Up.
3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area.

Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Halos x 10 reps (5 each direction)
Station 2 – Kettlebell Windmills x 10 reps (5 each direction)
Station 3 – Dead Bugs x 45 seconds (slow and controlled)

A.
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups