CrossFit WOD for Tuesday 6-6-2017


Jun 5, 2017

Strength: We did this a couple months ago and will retest it again in 4 months. Don’t drop the bar to regrip between complex reps. Metcon: Scores from AMRAP 1 and 2 should be close. Try to stay as consistent as possible. Score = Score #2.

Warm Up

10 Burpees then grab a bb: 5 Front Squats, Hang Sq Cleans, Back Sq, :30 pigeon on each side, add weight and do 3 Sq Cleans, 1 Hang Sq Clean


10 X-Band walks, each direction


1) Squat Clean + Hang Squat Clean, 12:00 to work to a max, rest 90s-120s between heavier sets. Take 8:00 to work technique and work up to 50% of 1RM

METCON- In a 5 min Window:

  • 400m Run
  • Max Squat Cleans to 5:00
  • **Rest 3:00 & Repeat


Accumulate 50 Terminal Knee Extensions each leg
Remaining Squats for Squat Challenge


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Standing Terminal Knee Extensions

Compliments of AthletesEquation

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman