Wednesday 6/11 WOD

Main – CrossFit

For CrossFit Classes:
Enjoy the semi-deload week as we work on very little lifting and concentrate more on technique and wods.

For Road To Crush:
Please pay close attention to how your shoulders feel before diving into today’s lifts…Afterall on Monday we went heavy on shoulders, but unless injured, do the work and simply tread with caution and mindfully.

View Public Whiteboard


Coach’s Choice


Handstand and Handstand Push Up Technique Practice


:40: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:
200m OH Plate Carry 45/25#
10 Pull-ups
20 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)

Road To Crush

Power Snatch (5RM from Blocks (Above Knee))

Shoulder Press (3@70%, 3@80%, AMRAP@90%)

Weighted Sit-ups (3×15 AHAP)

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