WOD Blog
 | Fri, Jun 19
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| WEIGHTLIFTING 06-19-26 | WARM UP 06-19-26 | METCON 06-19-26 |
WEIGHTLIFTING 06-19-26
(Weight)
20 MInutes
Three Position Snatch
Position 1: Power
Position 2: Hang (above knee)
Position 3: Ground
Start light around 55% of max (slightly heavier than last week) and make small jumps, but focus on positions and speed over load. If you have the mobility, opt for squat snatch, otherwise stick with power.
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WARM UP 06-19-26
(Check In)
30 ON/10 OFF x 2 sets:
Air Squat
Strict Press
Thruster
----
PVC Cuban Press-5 reps
PVC Passthrough-10 reps
PVC Behind the Neck Press-10 reps
----
Alt Snow Angel-20 reps
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
----
Pause Snatch Pull-3 reps
*Pause above below knee, above knee, power position, then shrug
----
Three Position High Pull
Power Position-3 reps
Above Knee-3 reps
Mid Shin-3 reps
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2x: Three Position snatch- 1 rep of each
Position 1: Power
Position 2: Hang (above knee)
Position 3: Mid Shin (ground)
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METCON 06-19-26
(Reps, Rx+, Rx2, Rx3)
15 Minute Timer:
15-12-9:
Thruster
Pull Up
---- (change weight)----
12-9-6
Thruster
CTB Pull Up
---- (change weight)----
w/ time remaining:
AMRAP:
Thruster-3 reps
Bar Muscle Up-3 reps
*Count ALL reps in score!
Goal: Have at least 5 minutes for AMRAP
Rx: 95/65, 115/75, 135/95
Rx2: 75/55, 95/65, 115/75, Sub Jumping Pull Up OR Regular Kipping Pull Up, Jumping CTB Pull Up OR Regular Kipping Pull Up, Jumping Bar Muscle Up
Rx3: 45/35, 65/45, 75/55, Sub Ring Rows, Sub Jumping Pull Up, Jumping CTB Pull Up
MODWOD 2: 45/35 OR 15/12 DB pair for all, Sub Ring Rows
| Jaren | 146 Rx | | | Scott B | 75 Rx3 | | | Sofia | 185 Rx3 | 45# & ring rows, 55# & jumping pull ups, 60# & jumping CTB |
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Trash-Talk
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