16 Jul CrossFit WOD, July 17, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Jul 17
Warm-up
Weightlifting
Paused Front Squat (5 x 1)
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM
* Rest as needed between sets *
Chin Ups (Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
)
Metcon (Time)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
Time Cap 15 Min
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Prep
We will be working back and forth between In the Pause Front Squats and Strict Weighted Chin-ups
3. Workout Prep
3 sets:
50m Run (build in pace)
3 Shoulder to Overhead (build in weight)