June 12, 2023

June 11, 2023
Daily WOD

CrossFit – Mon, Jun 12

Warm-up

A. General

Jog 200m or 30 jumping jacks

10 prone back extension

10 Air Squats

10 Muscle clean + Push press

B. Mobility

Elevated Banded ankle rocks

10/side @5second hold in compression

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

Box squat ramp up

4-3-2-1-1-1

8 banded mornings between first 3 sets

C2. Specific Metcon

With empty bar, 3-6 reps of

Tall clean and press

Tall clean and jerk

Hang clean and jerk

Clean and jerk

Weightlifting
Back Squat (Box Back squat
4 x 1 @ 90%)

TC: 10 minutes

Score: Weight

Scaling Options

Beginners

4 x 3 @ Tempo

Intermediate & Perform

As written

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Rest 3 minutes then perform B

Metcon (Time)

3 rounds for time

400m Run

24 DB Snatch 1x 50/35lbs

14 HR Push ups

TC: 18 minutes

Score: Times

KG: 60/43

Scaling Options

Beginner

20 clean & jerks @ 55/35 lbs

—

200m Jog

14 DB Snatch @ 25/15lbs

8 Band assisted Push ups, push ups on knees

Intermediate

30 clean & jerks @ 115/75 lbs

—

400m Run

24 DB SNatch @ 35/25lbs

7-14 HR push ups

Perform

“Grace”

Rest 5 minutes

3 rounds for time

400m Run

21 KB swings @32/24 Kg

12 Wall facing HSPU

Extra Accessory
Core Stability (Checkmark)

Single leg pallof press on Bosu ball

3 x 12/12