13 Jul CrossFit WOD, July 14, 2020
Posted at 20:00h
in Work out of the day
07/14/2020
Warm-up
Upper Body Warm Up with Shoulder Taps
Foam Roll for 3 Minutes plus 20 Thoracic Rotations
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Weightlifting
Snatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)
Every 1:30 for 7 sets @ 65-75% of your Snatch
Metcon
Metcon (Time)
For Time
Snatch
9-6-3 (building in weight)
400 Meter Run Between each set
Snatch
9-6-3 (building in weight)
400 Meter Run Between each set
Once complete, perform 4 more singles building to a heavy single for the day
Finisher
Tabata
Hollow Rocks
V ups
Hollow Rocks
V ups