WOD
 | Thu, Jun 1 2023 |  |
| CrossFit 20230601 | Home WOD 20230601 | Mobility Bingo Challenge |
CrossFit 20230601
(Time, Rx2, Rx3)
WARM-UP: 2:00 row/bike/run
10 alt spiderman stretches
5 pushups to down dog
10 PVC pass throughs
5 pushups to down dog
10 PVC behind the neck snatch grip presses
5 pushups to down dog
10 PVC around-the-worlds
SKILL/STRENGTH: 5 sets for load
1 power clean
1 hang squat clean
1 split jerk
– Rest 3:00 between sets
WOD: For time
21-15-9
Hang power snatches (95/65)
Toes-to-bars
Rx2 75/55, Knees-2-armpits
Rx3 45/35, Hanging knee raises
INTENDED STIMULUS - JUNE IS METABOLIC CONDITIONING MONTH!
3:00-5:00
Quick couplet with a stimulus similar to Fran
This will get grippy!
Hang power snatches should feel moderately light at a weight that allows for unbroken sets, may choose to break up at no more than 3 sets per round
This should be a sub 5:00 workout
STRETCHING:
:30 cobra stretch
1:00 forearm/wrist stretch
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| Coach E | 9:08 Rx | | | Josh | 6:33 Rx2 | | | Coach J | 4:30 Rx3 | Kicked Stim’s butt! | | Wayne | 4:54 Rx3 | 75# / killin’ the stimulus! | | Joanie | 5:16 Rx3 | | | Omar | 5:29 Rx3 | 65# | | Tracy B | 5:40 Rx3 | | | Tricia | 5:46 Rx3 | | | Andrew | 6:41 Rx3 | 65# | | Coach A | 7:38 Rx3 | 55# | | Brook | 3:19 | Beating up the stimulus! | | Wake | 4:47 | Way to hit stim! | | Stephen W | 9:50 | 35# |
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Home WOD 20230601
(Time)
WARM-UP:
2 sets:
10 hollow rocks
:20 Samson stretch/leg
5 DB windmills/arm
10 DB good mornings
1 set:
5 DB deadlifts
5 DB swings
5 DB push presses
5 DB hang power snatches
– Use two DBs
2 sets:
7 DB hang power snatches
7 DB weighted sit-ups
– Move slow on the first set and sprint the second
STRENGTH: Every 2:00 x 6 sets
2-3 DB hang squat snatches/arm
– Use one DB
WOD: For time
EQUIPMENT
21-15-9
DB hang power snatches
DB weighed sit-ups
– Use two DBs for the snatches and 1 DB for the sit-ups
BODYWEIGHT
30-20-10:
Burpees to target (6 in)
V-ups
STRETCHING:
:30 cobra stretch
1:00 forearm/wrist stretch
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Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
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