© 2016 by CrossFit FUNCTION.

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June 24, 2016

June 24, 2016

Group WOD:

A. Joint Prep & Mobility:

Grab a green band and work your entire body on the rig

+

50 PVC GM’s

50 PVC Pass Thru

50 PVC OHSQ

 

B. Dynamic Warm Up:

800 m run

50 sit-ups

400 m run

25 sit-ups

200 m run

12 sit-ups

 

C. Bear Complex - 30 reps for time (65/95)

*each break: 3 burpees

 

One complex consists of:

Deadlift

Hang Clean

Front Squat

Push Press

Back Squat

 

**you may rest at any point EXCEPT with the barbell on the ground. It MUST be touch & go between each complex (i.e.: at the deadlift part)

 

Post results to comments.

 

Competition WOD:

A. Front Squat:

5 @ 65%

5 @ 75%

5 @ 85%, then;

3x4 @ 90%

Rest as needed between sets.

 

B. Above Knee Hang Snatch + Snatch:

2 @ 60% 1 RM Snatch

2 @ 70%, then;

4x2 @ 80%

 

C. 8 Rounds x 20s work/10s rest of each (tabata), for max score:

Russian KB Swings (24/32kg)

DB Push Press (35/50#)

Goblet Squat (24/32kg)

 

Post results to comments.

 

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