FRIDAY WOD June 7, 2019

6
Jun

FRIDAY WOD June 7, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (3 sets):
Even – Tall Jerks x 3-5
Odd – Overhead Alternating Reverse Lunges x 6-8

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

CrossFit WOD
FITNESS

Warm-Up.
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (2 sets):
Minute 1 – Paloff Side Steps x 5 reps* (left side)
Minute 2 – Paloff Side Steps x 5 reps* (right side)
Minute 3 – Plank Shoulder Taps x 30 seconds
*Each rep is 3 steps out then back in & totally under control

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100 ft-Farmer’s Carry with Heavy Kettlebells

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups or Seated DB/KB Press
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds