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CrossFit WOD, June 3, 2023

CrossFit – Sat, Jun 3

Warm-Up
Warm-Up

1 ROUND

:30 Bike (RPE: 5/6)

10 Single DB Curls

10 Air Squats (:01 pause @ bottom)

10 Alt. Lunges

Into…

1 ROUND

:30 Bike (RPE: 7/8)

10 Alt. Single DB Hang Power Cleans

10 Goblet Squats

10 Alt. Goblet Lunges

Into…

1 ROUND

:30 Bike (RPE: 9/10)

10 DBL DB Hang Power Cleans

10 DB Front Squats

10 DB Farmer Alt. Lunges

Strength – All
Back Squat (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance
Metcon (AMRAP – Reps)

ON AN 7:00 RUNNING CLOCK…

80/60 Cal Bike

Max DB Hang Power Cleans (50/35) with Time Remaining…

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

20 DB Hang Power Cleans

Max DB Farmer Lunges with Time Remaining…

-Rest 2:00-

ON A 3:00 RUNNING CLOCK…

20/15 Cal Bike

10 DB Hang Power Cleans

10 DB Farmer Lunges

Max DB Front Squats with Time Remaining…

(Score is Total Reps of Max DB Movements)

KG DB: (22.5/15)

Workout – Fitness
Metcon (AMRAP – Reps)

ON AN 7:00 RUNNING CLOCK…

60/40 Cal Bike

Max DB Hang Power Cleans (35/20) with Time Remaining…

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

30/20 Cal Bike

20 DB Hang Power Cleans

Max DB Farmer Lunges with Time Remaining…

-Rest 2:00-

ON A 3:00 RUNNING CLOCK…

15/12 Cal Bike

10 DB Hang Power Cleans

10 DB Farmer Lunges

Max DB Front Squats with Time Remaining…

(Score is Total Reps of Max DB Movements)

KG DB:(15/10)

Partner Workout Option
Metcon (Time)

IN TEAMS OF 2…*

ON A 9:00 RUNNING CLOCK…

90/70 Cal Bike

50 DB Hang Power Cleans (Athlete Choice)

*Note time finished.

-Rest with Time Remaining-

ON AN 7:00 RUNNING CLOCK…

50/40 Cal Bike

40 DB Hang Power Cleans

40 DB Farmer Lunges

*Note time finished.

-Rest with Time Remaining-

ON A 5:00 RUNNING CLOCK…

30/25 Cal Bike

20 DB Hang Power Cleans

20 DB Farmer Lunges

20 Front Squat

*Note time finished.

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

**P1 works while P2 rests. Split all work as needed.

Optional Cool Down
2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)