22.06.08

IRIDIUM CrossFit – CrossFit

8:00-14:00.
Athletes should be using a weight they consider relatively light.
This workout provides the opportunity for athletes to practice 3 different overhead variations.
Expect grip and shoulders to fatigue quickly.

Warm-up

1 set:

50 single-unders

20 air squats

10 PVC pass-throughs

10 PVC good mornings

1 set:

40 double-unders or single-unders

15 PVC front squats

10 PVC around-the-worlds (5/side)

10 PVC Romanian deadlifts

1 set:

30 double-unders or single-unders

10 PVC overhead squats

10 PVC Cuban presses

10 PVC staggered-stance Romanian deadlifts (10/side)

Weightlifting

PRE-WORKOUT LIFT

5 sets:

3 squat clean and strict presses

– Each set must be completed unbroken.

– Increase load across as many sets as possible.

HANG POWER CLEAN AND JERK REVIEW

Wod Prep

2 sets:

3 hang clean and jerks

3 thrusters

3 power snatches

Metcon (Time)

5 rounds for time:

12 hang power clean and jerks

9 thrusters

6 power snatches
Rx+ 75/115lbs

Rx 65/95lbs

Mod 45/65lbs

Cool Down

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side