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Components

Max Height Box Jump

Metcon

Max Broad Jump

Metcon

Wednesday, 6/3/20

Box WOD

A: Metcon (No Measure)

Handstand Progression
- Work on Handstand, HSPU, HS-Walk

(10min)

B: Max Height Box Jump (Distance)

Max Height Box Jump

(10min)

C: Metcon (Time)

6-9-12-9-6 reps for time of:
 Burpees over the bar 
185/125-lb. front squats 
Chest-to-bar pull-ups

Post time for the score.

(18min)

HOME WOD

A: Metcon (No Measure)

Handstand Progression
- Work on Handstand, HSPU, HS-Walk

(10min)

B: Max Broad Jump (Distance)

(10min)
Find your 1 RM longest jump in meters for jump. Must jump in two feet. You are allowed to run for longer jump.

C: Metcon (Time)

For time,
9-15-21-15-9 reps of
Burpee over 6 inches
Large Water Jug Bear hug style front squat
Water Jug Bent over Row @a pair of 1Gal Water Jugs

Water jug Bear hug style squat:
https://youtu.be/YaF3DPC7gks
Water Jug bent over row:
https://youtu.be/KozkYCpgOf0

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, June 03, 2020

Male Clients

Shane
O'Neill

CrossFit:: 6:00AM

1.25 meters

Sung
Hong

CrossFit 4:15PM

1.25 meters

Brian
Bunk

CrossFit 4:15PM

1 meters

Female Clients

Private

CrossFit 4:15PM

0 meters