Put It Up CrossFit WOD for Jun 15,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 Daily Workout for Jun 15,2019 en-us Sat, 15 Jun 2019 00:00:00 MST Sat, 15 Jun 2019 22:55:42 MST Put It Up CrossFit WOD for Jun 15,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 PARTNER WOD 6/15/19 Sat,Jun 15,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 Sat, 15 Jun 2019 00:00:00 MST Every 2 minutes x 10 sets, 30 secs REST b/t rounds:<br /><br />Bike-20/15 Calories<br />TTB-15 reps<br /><br />w/ time remaining:<br /><br />Hang Powerclean (1 rep each partner as heavy as possible). <br /><br />Teams may increase in load as they desire and use two barbells. However, only one partner may attempt a weight at a time. You may make multiple attempts within the round but only your heaviest attempt will be counted. <br /><br />Score: Total weight for each round added together between both teammates. <br /><br />Rules: Partner 1 will complete the bike, while partner 2 completes the TTB. Then each partner will attempt to establish their heaviest hang powerclean. On the following round, Partner 2 will complete the bike, while partner 1 completes the TTB. Each partner will do a total of 5 rounds on the bike and 5 rounds on the TTB. <br /><br />Goal: Finish all 10 rounds and lift heavy!<br /><br />Tip: Keep spare weights organized and nearby to be ready to load quickly between rounds!<br /><br />Blue Rx: As written<br />Orange Rx2: Sub KTC<br />Yellow Rx2: 12/10 Calories, sub lying TTB<br />White Rx3: 10/7 Calories, Sub Sit Ups or see coach for additional mods. 10AM WEIGHTLIFTING 6/15/19 Sat,Jun 15,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 Sat, 15 Jun 2019 00:00:00 MST -WARM UP-<br />PVC Passthroughs - 20<br />OHS - 15<br />Slo Mo Good Mornings - 10<br />Banded Side steps - 10R/L<br />Scap Pulls - 15<br />Prayer/Hammy stretch<br />Pigeon Pose<br />Leaning tricep stretch<br />Couch Stretch<br /><br />W/ BB<br />OHS-5<br />Snatch Balance - 5<br />Bergener warm up<br /><br />A. Snatch<br /><br /> 1-1-1-1-1<br />*work up to a heavy single<br /><br />B. Snatch pulls<br /><br />3-3-3-3-3<br />*at your heaviest weight hit today WARM UP 6/15/19 Sat,Jun 15,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190615 Sat, 15 Jun 2019 00:00:00 MST FOAM ROLL- Calves, Lats, Traps, Hamstrings, Glutes<br /><br />Upon Arrival-Bike 20 calories<br />----------------------------------<br /><br />GROUP WARM UP <br /><br />Shuttle Jog-2 mins<br />----------------------------<br />Barbell Good Morning-20 reps<br />Fire Hydrants-10 reps R/L<br />Donkey Kicks-10 reps R/L<br />Plank-30 secs<br />Glute Bridges w/ Barbell on Hips-15 reps<br />----------------------------<br />Clean Grip Deadlift-5 reps<br />Hang Clean High Pull-5 reps<br />Hang Powerclean-5 reps<br />----------------------------<br />Scap Pulls-10 reps<br />Arch Hollows-10 reps<br />KTC or TTB-5 reps<br />----------------------------<br />Brief metcon and warm up clean to starting weight<br /><br /><br />COOLDOWN<br /><br />Overhead Stretch-2 mins R/L<br />Seated Forward Fold-2 mins