12 Jul CrossFit WOD, July 13, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
21 Thrusters (each) (115/80)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)
18 Min Cap
Auxillary Work
Advance:
5 sets
1:00 Dead Hang
1:00 Plank (elbows)
5 sets
1:00 Dead Hang
1:00 Plank (elbows)
Intermediate:
5 sets
30-45 secs Dead Hang
30-45 secs (elbows)
Beginner:
5 sets
30-sec Dumbbell Farmer Carry Hold
30-sec Knee Plank (elbows)
* 1:00 rest between sets/ no rest between movements *
30 sec ski erg (easy pace)
4 Thrusters (empty bar – build across)
2 Zombie Climbs or 1 max height rope pull
2. Workout Prep
2 sets:
3 Thrusters (each/ at workout weight)
1 Rope Climb (each)