14 Jul CrossFit WOD, July 15, 2019
Posted at 20:00h
in Work out of the day
07/15/2019
Warm-up
Weightlifting
Squat Clean (Weight)
1) Squat Clean: 1RM. Rest 2:00
In 20 MInutes
In 20 MInutes
Deadlift (Weight)
Dimel Deadlifts:
3 x 30 @40% of Deadlift. Rest 90s.
3 x 30 @40% of Deadlift. Rest 90s.
Auxillary Work
KB March: 4 x 30s on/30s off.
2 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs > Down Dog
5 Tempo Goblet Squat + KB lower (42×1)
Then, with an empty barbell
5 reps of each: ***Hook Grip***
RDL
Hang muscle clean
Front squat
Hang power clean + Front squat
Hang Squat clean
Power clean from mid shin + Front squat
Squat clean
**Add lightweight to bar**
3 Single squat cleans on coaches call