15 Jul CrossFit WOD, July 16, 2019
Posted at 20:00h
in Work out of the day
07/16/2019
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press against bands: 5 x 3 @55% of Two Friday’s Ago. Rest 60s.
DB Rows (Weight)
Chest Supported DB Rows:
4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep
4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Swings (53, 35)
*Score = total reps
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Swings (53, 35)
*Score = total reps
3 Rounds of:
1 min jump rope (dubs or singles)
50-foot bear crawl
5+5 medball front squat+wall ball
2 Rounds of:
:40 seconds jump rope
5 Light KB Windmill per side
5+5 Sumo Deadlift+Sumo Deadlift high pull
Set up a rack for pressing
1 Round of:
8 Bent-over Barbell Rows
8 Strict press
8 Push press