17 Jul CrossFit WOD, July 18, 2019
Posted at 20:00h
in Work out of the day
0718/2019
Warm-up
Weightlifting
Sumo Deadlift (Weight)
Sumo Deadlift 7 x 3 @65%, every 60s.
– reset on each rep
– reset on each rep
Gymnastics
Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
Modified Version: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s
Modified Version: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s
Metcon
Kiss The Sky (Time)
"Kiss the Sky"
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat
3 Rounds with DB
5 RDLs
5 Bent over rows
5 Sumo Stance RDLs
5 Front Squats
5 Step ups (each side) > Box jump
*no DBs for step ups
*switch from step ups to box jump after second round of warm-up
Rest 60s,