CROSSFIT WOD

June 3, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Handstand Push up strength work:

30 Strict Deficit HSPU 6″/4″ or HSPU or 5″HSPU

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Back Squat (90%x2)

With a running clock

00:00 Empty bar 10 reps

02:00 5 x 60%

04:00 3 x 70%

06:00 4 x 75%

08:00 5 x 80%

11:00 4 x 85%

14:00 2 x 90%

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Power walker (performance) (Time)

For Time:

200m Plate Run, 10 Power Cleans

200m Plate Run, 8 Power Cleans

200m Plate Run, 6 Power Cleans

200m Plate Run, 4 Power Cleans

Plate run – 45/25

Male Weights – 135-155-185-225

Female Weights – 95-105-115-135
———————- or ———————-

Power walker (Fitness) (Time)

For Time:

200m Plate Run, 10 Power Cleans

200m Plate Run, 8 Power Cleans

200m Plate Run, 6 Power Cleans

200m Plate Run, 4 Power Cleans

Plate run – 25/15

Male Weights – 65-75-95-115

Female Weights – 45-55-65-75

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