CrossFit WOD, June 11, 2019

Tuesday 11th June 2019

Warm-up
Warm-up
15 down ups
2 lengths of the rig walking lunge with a stretch.

Empty barbells out and go through,
3 rounds
6 deadlift
6 hang power clean
6 STOH
6 good mornings.
Rest if needed after each round. This should be done for quality reps and to get your body in good positions before you start to lift.

Weightlifting
Metcon (Weight)
Build to a heavy in the following complex.

3 Power cleans
2 STOH

Power cleans MUST be touch and go.

Hook grip to keep hold of the bar, rest as long as needed in the front rack position and any STOH counts.

Metcon
Metcon (AMRAP – Rounds)
EMOM x 12

Using 85% of your heaviest lift from above, perform
3 power cleans (TNG)
2 STOH
4 Bar over burpees.

Total score of 12 rounds, RX if all rounds are completed at your true 85%.

This is aimed at you cycling the bar well under fatigue. Think good form, and steady on the burpees.