Friday, June 11th 2021

11. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

5 dip hold

5 Push press + pause in ext.

5 Jerk balance

5 Push Jerk or split jerk

https://youtu.be/2uSBT7csXgU

Weightlifting

A: Push Jerk (8 x 3 @80%)

EMOM 16minutes

Odd: 3 Jerks @80%

Even: 6 Jumping Push-ups

Scaling options

Beginner

EMOM 16

Odd: 3 Jerks @mod-heavy

Even: 6 burpees

Intermediate

EMOM 16

Odd: 3 Jerks @80%

Even: 6 kneeling, jumping Push-ups

*Should not be difficult

COMP

2-3 x EMOM 6

Min 1,4: 3 Split Jerk @80%

Min 2,5: 6 Jumping Push-ups @20/14, 12′

Min 3,6: 2 Heavy Jerk dips @90-/00% of 1RM

Rest 3 minutes between each EMOM

Metcon

B: Metcon (Time)

For time

30 Burpees

500m Row

30 CTB

20 Burpees

300m Row

20 CTB
Score: Time

TC: 12mins

Scaling options

Beginner

For time

20 Burpees

350m Row

20 Ring rows

15 Burpees

200m Row

15 Ring rows

Intermediate

For time

30 Burpees

500m Row

30 Pull-ups

20 Burpees

300m Row

20 Pull-ups

COMP

As written

Extra Accessory

Metcon (No Measure)

4 sets

3/side Ring in and out

12 bent over lateral raise

100′ Heavy farmer carry

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