© 2016 by CrossFit FUNCTION.

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June 20, 2016

June 20, 2016

Group WOD:

A. Joint Prep & Mobility:

Green Band Front Rack and Shoulder Mobility

Achilles/Calf Smash on Heavy Kettlebell

 

B. Dynamic Warm Up:

EMOM 8 OHSQ x 6 @ 50%

*Again, time to practice your technique, nothing heavy here, focus on your movement

 

+

 

Clean Technique

Push Jerk/Split Jerk Brief Technique

 

 C. 20 minutes to find today’s max Clean & Jerk

*this is a squat clean, you may push jerk or split jerk this movement, whatever you are comfortable with.

 

Post results to comments.

 

Competition WOD:

A. Back Squat:

10 reps @ 60%, then;

3x8 @ 80%, rest 2-3 minutes between sets.

 

B. EMOM 13

Clean + Push Jerk 5 @ 60% 1 RM PJ

5 @ 70%

3 @ 80%

 

C. 3 sets:

Below Knee Clean Pull x 1.1.1 @ 90% 1 RM.

Rest 2 minutes between sets.

 

D. 3 RFT:

12 Power Snatch (95/135#)

21 Ring Dips

 

Post results to comments.

 

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