Vigor CrossFit WOD 6.6.2016

Warm up

10 reps each:

-empty bar hang clean

-air squat

-empty bar hang snatch

-empty bar back squat

-inch worm

-walking lunge steps

-empty bar squat clean to thruster

 

Strength

Thruster

10@40%

8@50%

6@60%

4@70%

2@80%

Singles until a 1Rm is established

 

WOD

80 Air squat buy in,

then…

6RFT

6 Single arm KB thruster 24/16 (switch arms each round)

6 T2B

then…

15  HSPU cash out.

 

Core & prehab work

3 rounds of

15 Palof press per side

30 Banded tricep push downs.

 

Leave a Reply

Your email address will not be published. Required fields are marked *