10 Jul CrossFit WOD, July 11, 2019
Posted at 20:00h
in Work out of the day
07/11/2019
Warm-up
Weightlifting
Sumo Deadlift (Weight)
Sumo Deadlift 8 x 3 @50%, every 60s.
– reset on each rep
– reset on each rep
Box Jumps (Max reps)
Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
Modified Version: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.
Modified Version: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.
Metcon
Abs of Steel (Time)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 73)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 73)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 93)
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
5 Step ups (each side) > Box jump
*no barbell for step ups
Rest 60s, add lightweight