17 Jul CrossFit WOD, July 18, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jul 18
Metcon
Metcon
Metcon (2 Rounds for reps)
3 rounds:
12/10 Calorie Assault Bike
9 Deadlifts (185/125)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (185/125)
12/10 Calorie Assault Bike
Auxillary Work
Warm-up
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar – build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
2. Workout Prep
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike
Pistols: Week 5
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band
* Beginner: Use a box, band, or Pull up rig.