MONDAY WOD June 17, 2019

16
Jun

MONDAY WOD June 17, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Thoracic Iso Holds

Followed by…

Two Sets:
Jefferson Deadlifts x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
21 Deadlifts (205/145 lbs) or (55-65% 1 RM)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

CrossFit WOD
FITNESS

Warm-Up.
Thoracic Iso Holds

Followed by…

Two Sets:
Jefferson Deadlifts x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

BootCamp WOD
BUILD 360

Coach Choice