11 Jul CrossFit WOD, July 12, 2018
Posted at 20:00h
in Work out of the day
07/12/2018
Warm-up
Weightlifting
Deadlift (Weight)
1) Deadlift : 10 x 2 @ 70-75%, every 60 sec
Warm-up
2) Metcon Prep
2-3 sets of:
3 Touch n Go Deadlifts building to Metcon weight
6 Wallballs (use a heavier wallball than you’ll use for the Metcon)
9 Lateral Burpees over the Bar
Rest 60s.
2-3 sets of:
3 Touch n Go Deadlifts building to Metcon weight
6 Wallballs (use a heavier wallball than you’ll use for the Metcon)
9 Lateral Burpees over the Bar
Rest 60s.
Metcon
Time Bomb (AMRAP – Reps)
In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs
* Score is total wall balls
Auxiliary Work
AMRAP 4:
Single Arm Farmer Carry
*Go without putting weight done for entire 2 mins if possible
Single Arm Farmer Carry
*Go without putting weight done for entire 2 mins if possible
3 Rounds :
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.