WOD 16062021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean & Jerk EMOM 15’: 1@65%+ B. 12/9/6 Squat clean (80/60) 200m Run
15
jun2021
A. WEIGHTLIFTING: Clean & Jerk EMOM 15’: 1@65%+ B. 12/9/6 Squat clean (80/60) 200m Run
AMRAP 24’ 10 DB Overhead squats Left 10 Double DB Box Step Up 10 Double DB Thrusters 10 Hollow Rocks 400m Run 10 Hollow Rocks 10 Double DB Thrusters 10 Double DB Box Step Up 10 DB Overhead squats Right
A. SKILLS: Ring Muscle Ups B. AMRAP 12’: 2 Ring Muscle 4/side Kb S2OH (32/24kg) 8 Kb Swing
“FRIDAY TEAMS” 4 Rounds of 4’ On : 3’ Off EMOM 4’: 1) Max Box Jumps 2) Max Devil Press 3) Max Toes 2 Bar 4) Max Wallclimb
A. STRENGTH: Pull Ups 5-5-3-3-3-1-1-1 B. 3rounds: 42 WallBall 21 Pull Ups 7 Slam Ball Clean
1 RM – STRICT PRESS
A. WEIGHTLIFTING: Snatch 15′ EMOM x 1 @65% B. For time: 30 Snatches (60/40kg)* * Every 2’ -> 3 Reverse Burpees
“ENDURANCE” 6 Rounds Alt: 800m Run / 1000m Row Rest 2′
BACK SQUAT – 1RM
2 Sets of 10’ On : 5’ Off 30/20 Cal 100 Double Unders 50 Hang DB Snatch
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