June 19, 2023

June 18, 2023
Daily WOD

CrossFit – Mon, Jun 19

Warm-up

A. General

60 sec Jump rope

7 Empty bar sumo deadlift

7 Empty bar Good Mornings

7 Empty bar thrusters

7 Medball

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

3 sets

3-2-1 Sumo Deadlifts @ ascending

4 banded pull throughs

1-3 d-ball ground to shoulders

1 banded broad jump

Weightlifting
Weightlifting (Weight)

EMOM 16minutes

Min 1: 1 Sumo Deadlift @ 85%

Min 2: 8 Band Squat pull through

Min 3: 6 Med Ball hip toss against wall: https://youtu.be/guE0mUu1KV4

Min 4: 4 Banded broad jump

TC: 16 minutes

Score: Weight on Sumo deadlift

Scaling Options

Beginner

Min 1: 1 Sumo Deadlift @ moderate

Min 2: 8 Banded Squat pull through

Min 3: 6 d-ball ground to shoulder @ light

Min 4: 4 Banded broad jump

Intermediate

As written

Perform

N/A

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 Thrusters 135/95 lbs

15 TTB

60 Double-unders

Score: Rounds & Reps

KG: 70/50

Scaling Options

Beginner

5 Thrusters @ 55/45lbs

15 Sit Ups

60 Singles-unders

Intermediate L1

5 Thrusters @ 95/65 lbs

15 Swinging Leg Raises

30-60 Double-unders

Intermediate L2

5 Thrusters @ 95/65 lbs

9 TTB

30-60 Double-unders

Perform

Amrap 15

5 Thrusters @ 185/135 lbs

15 GHD sit-ups

60 Double-unders

Extra Accessory
Post Chain (Checkmark)

Banded single leg RDL

3 x 10/10