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CrossFit WOD, June 10, 2024

CrossFit – Mon, Jun 10

Warm-up
Warm-up

1. Movement Prep/Activation
10:00 AMRAP
2x50ft Shuttle Run
10 Glute Bridges
4 Broad Jump + Vertical Jump
5 Hang Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Power Cleans (empty bar)

2. Strength
3 sets:
10 Front Squat (60-65%)
2 Seated Box Jumps
-rest 2:00 between sets-

3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1x50ft Shuttle Run (build in pace)

Strength/Accessory
Front Squat (Weight)

3 sets:
10 Front Squat (60-65%)
2 Standing Broad Jumps
-rest 2:00 between sets-

Workout
Boston Celtics (Time)

Freedom (RX’d)
10 Rounds
1 Power Clean (205/135)
50m Run

Independence
10 Rounds
1 Power Clean (155/105)
50m Run

Liberty
10 Rounds
5 Dumbbell Power Cleans (light)
50m Run

  • Target time: 7-9 minutes
  • Time cap: 12 minutes

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2×10 Open Book
2×10 Reverse Leg Raises
2x :45 Ring Tricep Stretch

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