09 Jul CrossFit WOD, July 10, 2018
– Metcon: Each set we are looking for about 75% effort meaning your run should be a smooth jog, Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Record all your splits, score will be your slowest split
2 Rounds of:
5 Hang Muscle Cleans
5 Shoulder Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight
1a) Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00
1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work
Run 400 Meters
12 C2B Pull-ups
20/16 Hand Release Push-ups
Record all your splits, score will be your slowest split.
*If needed have a partner hold your feet.