09 Jul CrossFit WOD, July 10, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Workout
Metcon (Time)
3 SETS
800m Run
20 TTB
15 Hang Power Cleans and Jerks (115/78)
800m Run
20 TTB
15 Hang Power Cleans and Jerks (115/78)
-Rest 2:00 b/t Sets-
(Score is Time)
Finisher
Metcon
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
(No Measure)