CrossFit WOD, June 17, 2019

06172019

Weightlifting
Split Jerk (3-3-3-3-3)
Immediatly following each set move directly to 10 Incline Push-ups
Split Jerk (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
3 HSPUs
15 Thrusters 45lbs
6 HSPUs
15 Thrusters
9 HSPUs
15 Thrusters
12 HSPU…etc

Continue adding 3 HSPUs each round until 8 minute cap is reached.
Score is total reps.
Metcon (AMRAP – Reps)
8 minute AMRAP:
3 Box Pike HSPUs
3 Thrusters 35lbs
3 Box Pike HSPUs
6 Thrusters
3 Box Pike HSPUs
9 Thrusters
3 Box Pike HSPUs
12 Thrusters…etc.

Continue adding 3 Thrusters each round.
Establish challenging HSPU variation before starting, and maintain quality reps every round.
Score is total reps.