CrossFit- June 1, 2020

 In WOD
Monday

Warm-up
MOBILITY
Spiderman Hold: 1-2 Minutes Each Side

Laying Front Rack Stretch: 1 Minute

ACTIVATION
1 Minute Each
Easy Row
Hip Openers

Easy Row
Wall Squats

Easy Row
Inchworm to Pushups

Easy Row
Glute Bridges

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Fitness & Performance – Hang Power Cleans (Weight)
In 10:00 build to a heavy set of 2 Hang Cleans
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 15:
1 Round of "Strict Cindy"
1 Single Db Hang Power Clean and Jerk
1 Round of "Strict Cindy"
2 Single Db Hang Power Clean and Jerk
1 Round of "Strict Cindy"
3 Single Db Hang Power Clean and Jerk

Add (1) Dumbbell Hang Power Clean and Jerk Per Round
1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats

*Sub Inverted Rows @31X1 tempo for Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 15:
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk

Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats

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