23. Juni 2020
Jun
23
WOD – 20200623
Warm-up
Warm-up
Row 750/600m
2-3 rounds
3 Power Clean
3 Front Squat
3 Squat Clean
3 Strict Press
3 Push Jerk
3 Split Jerk
Strength
Clean and Jerk (Build to a moderate set of 3)
Clean and Jerk are supposed to be performed as Squat Cleans and Split Jerks.
No touch and go on this part!
Note the heaviest set of 3 as today’s score.
Workout
Metcon (Time)
21-15-9
– Power Clean
– Box Jumps @20"/24"
– Power Clean
– Box Jumps @20"/24"
Women weights: 25/40/52.5kg
Men weights: 40/60/80kg
Men weights: 40/60/80kg
Power Cleans are supposed to become heavier each round. If the weight is scaled, scaling should also take into account increasing weights.
For RX, one should have a 1 RM Power Clean of 65+/100+ kg.
Mobility
2 rounds
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo
– 1 min Calv Stretch
https://youtu.be/Hqolo6PmYtA
– 2 min alt. Death March Stretch (not-romanian, 3 sec hold in stretch position)
https://youtu.be/qvmzmArTl_g
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo
– 1 min Calv Stretch
https://youtu.be/Hqolo6PmYtA
– 2 min alt. Death March Stretch (not-romanian, 3 sec hold in stretch position)
https://youtu.be/qvmzmArTl_g
Mobility (optional extra focus)
– 2 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
https://youtu.be/3OyAIB24g00
– 2 min lying Overbody Spine Halos (e/s)
https://youtu.be/tOfOlHA-7A0
– 1 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso
https://youtu.be/3OyAIB24g00
– 2 min lying Overbody Spine Halos (e/s)
https://youtu.be/tOfOlHA-7A0
– 1 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso
Saskia | Mira