WOD

Published on June 18th, 2017 | by Crossfit Sacrifice

WOD Monday June 19, 2017

Weightlifting
EMOM x 8 min
3 Touch-and-Go Power Clean + Push Jerk
-build without fails
-start around 55-60% 1RM Push Jerk
**This is to work on barbell cycling

WOD

21-18-15-12-9-6-3
-Cal Row
-Front Squats (95/65#)
-Double Unders (S1 3x Singles)
**21min Time Cap

Mobility
-Calves/Achilles Wall Stretches
-Deep Squat Hold
-PVC Pipe Shoulder Stretches

Core/Back Cashout
3 Sets:
-15 GHD Sit-ups
-15 GHD Hip Ext + 10 sec Hip Ext Hold
-10 Reverse Flies (2.5-15lb) – squeeze shoulder blades together first, and keep arms straight

Great work gang at Deprivations Battle!!

 

 


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