WOD
 | Mon, Jun 3 2024 |  |
| CrossFit 20240603 | Power Clean Max | Upperbody Strength 20240603 | Home WOD 20240603 |
CrossFit 20240603
(No Results Tracked)
Welcome to June, a month focused on improving conditioning capacity! Expect plenty of running and rowing throughout the month.
WARM-UP:
200m walk
2 sets:
5 inchworms
10 walking lunges
20 mountain climbers
10 walking lunges
10 forward and back right leg swings
10 forward and back left leg swings
WOD WARM-UP:
1 set:
5 touch-and-go power cleans
2 sets:
3 touch-and-go power cleans
2 sets:
1 power clean
HEAVY DAY! WOD: 9 sets for load
5-5-3-3-3-1-1-1-1:
Power clean
– Lift one set every 3:00
INTENDED STIMULUS
Increase loading across as many sets as possible, building to a heavy single for the day
Begin the first set of 5 around 65% of 1-rep-max power clean
Touch-and-go sets of 5 and 3
STRETCHING:
1:00 pigeon stretch/leg
| 0% |  | |  | 0% |
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Power Clean Max
(Weight,  Cleans)
Find Your 1 Rep Max Power Clean Weight
| 100% | | | | 0% |
Planned: Sat,Aug30,2025 Sat,Jun28,2025 Mon,Jun3,2024 Tue,May14,2024 Sun,Dec31,2023 Wed,Jan18,2023 Fri,Oct22,2021 Thu,Dec26,2019 Sun,Nov3,2019 Wed,Oct23,2019 Wed,May24,2017| 1st | 145 Rx | Coach E Mon, Jun 3, 2024 | | 2nd | 100 Rx | Coach A Mon, Jun 3, 2024 | | 3rd | 95 Rx | Chloe Mon, Jun 3, 2024 | | 1st | 235 Rx | Coach C Mon, Jun 3, 2024 | | 2nd | 175 Rx | Aaron D Mon, Jun 3, 2024 | | 3rd | 165 Rx | James H Mon, Jun 3, 2024 |
| 1st | 150 Rx | Nicole Sat, Aug 30, 2025 | | 2nd | 145 Rx | Coach E Mon, Jun 3, 2024 | | 3rd | 125 Rx | Coach B Fri, Oct 22, 2021 | | 1st | 255 Rx | Joey P Sat, Aug 30, 2025 | | 2nd | 240 Rx | Joe K Sat, May 25, 2024 | | 3rd | 235 Rx | Coach C Mon, Jun 3, 2024 |
| Wayne | 255 Rx | | | Coach C | 235 Rx | 3rd | | Daniel O | 185 Rx | | | Tony | 175 Rx | | | Aaron D | 175 Rx | 8th | | James H | 165 Rx | 9th | | Coach E | 145 Rx | 2nd | | Tracy B | 125 Rx | | | Coach A | 100 Rx | 4th Wrist | | Carsyn | 100 Rx | | | Kailey | 100 Rx | | | Chloe | 95 Rx | | | Amelia | 90 Rx | 6th | | Phil | 90 Rx | 11th | | Erandi | 75 Rx | | | Wake | 34.5 Rx | |
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Upperbody Strength 20240603
(Check In)
Warmup:
200m walk
-15 forward arm circles
-15 backward arm circles
-15 shoulder shrugs
-20 jumping jacks
-10 banded shoulder press
-10 pvc pass-throughs
-10 around the world
Strict Press:
-1 set x 10 reps
-3 sets x 12 reps @ 55%-65%
-1 set x failure @ 40%
Superset 1: 3 rounds
-15 lateral dumbbell raises
-12 front raises
Superset 2: 3 rounds
-15 face pulls
-15 dumbbell shrugs
Battle ropes:
-:30 sec on/:30 sec off
Finisher:
-Push-up pyramid
Stretching:
-:60 cross-body shoulder stretch
-:60 tricep stretch
-:60 child's pose
| 0% | | | | 0% |
| Coach C | Yes | | | Tony | Yes | | | Coach A | Yes | | | Coach J | Yes | |
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Home WOD 20240603
(Reps, Rx2)
Welcome to June, a month focused on improving conditioning capacity! Expect plenty of running and rowing throughout the month.
WARM-UP:
200m walk
2 sets:
5 inchworms
10 walking lunges
20 mountain climbers
10 walking lunges
10 forward and back right leg swings
10 forward and back left leg swings
WOD WARM-UP:
1 set:
5 dumbbell touch-and-go power cleans
2 sets:
3 dumbbell touch-and-go power cleans
2 sets:
1 dumbbell power clean
WOD:
3 sets for reps:
1:00 alternating dumbbell power cleans (50/35)
– Rest 1:00 between sets
– Use one dumbbell
3 sets for reps:
1:00 dumbbell power cleans (50/35)
– Rest 1:00 between sets
– Use two dumbbells
3 sets for reps:
1:00 dumbbell squat cleans (50/35)
– Rest 1:00 between sets
– Use two dumbbells
Rx2 scale weight
STRETCHING:
1:00 pigeon stretch/leg
| 0% | | | | 0% |
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