17 Jul CrossFit WOD, July 18, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Workout Prep
Weightlifting
Front Squat (Weight)
1 Pause Front Squat x 5 sets @ 80-90% of 1RM
* Rest as needed between sets *
Pause for 3 Seconds at the bottom of the squat
Gymnastics
Chin Ups (Max reps)
Strict Weighted Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM
Metcon
Metcon (Time)
For Time
12-9-6-3
Squat Snatches (135/93)
24-18-12-6
Burpees over the Bar
Time Cap 15 Min
2 Snatch (increase weight)
2 Bar Facing Burpees