20. Jun
CrossFit WOD, June 20, 2022
6-20-22
Warm-up
Back Squat (5-5-4-4-4)
Tempo Back Squat + Back Squat: 5-5-4-4-4
15:00-28:00
E2MOM
15:00-28:00
E2MOM
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 60%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 65%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 75%
Scoring: Load
Metcon (Time)
Caribbean Sea
48:00-60:00
48:00-60:00
12 Squat Cleans (135/95) (95/65)
24 Bar Muscle Ups/ jumping BMU/ pull up with dips
12 Squat Cleans (135/95) (95/65)
Scoring: Time
Time Cap: 10 minutes
Accessory Work
MAC 5k Run Progression (OPTIONAL)
4 Sets
1200m at Easy Pace
-Rest 2 Min-
4 Sets
150m Controlled Sprints
*Rest 30 Sec between sets.
Total: 5400m
4 Sets
1200m at Easy Pace
-Rest 2 Min-
4 Sets
150m Controlled Sprints
*Rest 30 Sec between sets.
Total: 5400m
*Score = Slowest 1200m time
Scoring: Time
2 min on bike
2. Movement Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)