30 Jun CrossFit WOD, July 1, 2019
Posted at 20:00h
in Work out of the day
07/01/2019
Warm-up
Warm Up 1
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Warm-up
Weightlifting
barbell glute ham bridges (Weight)
Barbell Glute Bridges:
3 Warm up sets to get to weight then:
4 x 6-8. Rest 90s.
– Choose one weight and use for all sets
3 Warm up sets to get to weight then:
4 x 6-8. Rest 90s.
– Choose one weight and use for all sets
Deadlift (Weight)
Touch n Go Deadlift:
Build to Metcon weight in 3-4 sets. Rest 60s.
Build to Metcon weight in 3-4 sets. Rest 60s.
Metcon
Last tested on 3/25
Timebomb (AMRAP – Reps)
"Timebomb"
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 183)
Remaining time AMRAP: Wall balls
Rx+: (315, 203)
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 183)
Remaining time AMRAP: Wall balls
Rx+: (315, 203)
20 Green Band Walks (10 L/10R)
15 Banded Goodmornings
10 Banded Facepull-aparts
:10s RKC Plank