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CrossFit WOD, June 17, 2024

CrossFit – Mon, Jun 17

Warm-up
Warm-up

1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull

2. Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep
3 sets:
3 Pull Ups
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
*Build in weight

Strength/Accessory
Power Clean (Weight)

Power Clean 3-2-1-1-1

Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

Workout
Fun Dip (Time)

Freedom (RX’d)
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

Independence
20 Pull Ups
3 Rounds of DT (135/95)
15 Pull Ups
2 Rounds of DT (135/95)
10 Pull Ups
1 Round of DT (135/95)

Liberty
20 Ring Rows
3 Rounds of Dumbbell DT (light)
15 Ring Rows
2 Rounds of Dumbbell DT (light)
10 Ring Rows
1 Round of Dumbbell DT (light)

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility

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

1 Min Cat Cow
2×10 Seated External Rotation
2x 1 Min Pec Stretch (each side)

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