CrossFit WOD, July 12, 2022

CrossFit WOD, July 12, 2022

Tuesday

Warm-up
6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)

Weightlifting
Bench Press (Weight)
Bench Press:
2 Pause Bench Press x 5 sets @75% of 1RM
*2-3 second pause*

The weight is lowered down to the chest nice and controlled. Athletes should pause for 2 seconds and drive the bar to the lockout. We don’t want them to completely release the bar into their chest during the pause (stay activated).

* Rest as needed between sets *

Workout Prep
Workout Prep
2 sets:
10-second Assault Bike (at workout pace)
3 Burpee Deadlifts

Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set OR 8/6 Calorie Echo Bike after each set

Time Cap 16 Min