June 2020

WOD Part 1; Find a heavy 3-rep Power Clean & Split Jerk (15 minutes) Part 2; 2 Power Clean 2 Split Jerk 2 Clean & Split Jerk 9 minute AMRAP For scaling and detailed description, see the Zen Planner app.

WOD Weighted Pull-up 3-3-3-3-3-3-3 rep *Optional finisher; 30 sec. Hollow Hold 30 sec. Sit-up 30 sec. Rest 30 sec. Superman Hold 30 sec. Floor Back Extension 30 sec. Rest 4 rounds (12 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 25 Back squat (52.5/35) 40 second Barbell hold on back Perform one round every 3 minutes; (5 rounds) For scaling and detailed description, see the Zen Planner app.

WOD 6-5-4-3-2-1 Hang Power Snatch (60/42.5) Chest-to-bar Pull-up 6-5-4-3-2-1 Hang Squat Snatch (52.5/35) Toe-to-bar 6-5-4-3-2-1 Squat Snatch (42.5/30) Strict Handstand Pushup Run 1.6k (20 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 60 Push-up 50 Inverted Ring Row 40 Box Jump-over (60/50) 30 Weighted Sit-up (15 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 6 Hang Power Clean (52.5/35) 6 Front squat 6 Knees-to-elbow 4 rounds (10 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 4-8-12-16-20-24… Burpee V-up Jumping Pull-up 16 minutes AFAP (as far as possible) For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score. Compare to: 17/07/19 The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3

WOD 21-15-9 rep Run 400m DB Walking lunge (20/12.5) Box jump (60/50) (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Thruster ladder; 60% 1-rep Max *Add 1 rep every minute (15 minutes) For scaling and detailed description, see the Zen Planner app.