15 Jul CrossFit WOD, July 16, 2018
Posted at 20:00h
in Work out of the day
07/16/2018
Warm-up
Weightlifting
Back Squat (Weight)
1) Back Squat: 5RM. Rest 2:00
Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM.
Warm-up
Metcon Warm-up
2-3 Sets at a fast pace
2-3 Sets at a fast pace
3 Deadlifts
2 Hang Power Cleans
1 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon
Metcon
Metcon (Time)
For time:
45 Deadlifts (155, 103)
30 Hang Power Cleans (155, 103)
15 Squat Cleans (155, 103)
45 Deadlifts (155, 103)
30 Hang Power Cleans (155, 103)
15 Squat Cleans (155, 103)
10 Bird Dogs
10 KB RDL Hand switches
10 Green Banded Steps
Then,
2-3 Rounds with an empty barbell
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Squat Cleans
20s Pigeon Pose each side.
*Add weight after each set.