18 Jul CrossFit WOD, July 19, 2018
Posted at 20:00h
in Work out of the day
07/19/2018
Warm-up
Weightlifting
Front Squat (Weight)
EMOM 8:
3 Paused Front Squats @65-70%.
– 2 Second pause on each rep.
3 Paused Front Squats @65-70%.
– 2 Second pause on each rep.
You should be able to explode out of the hole on every front squat so drop loading if needed
right into,
RDL (Weight)
EMOM 4:
5 RDLs @same weight as Front Squat
5 RDLs @same weight as Front Squat
Metcon
Metcon (Time)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 73)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 73)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
Auxiliary Work
Accumulate:
100 Banded Pull-Through
https://www.youtube.com/watch?v=96XN54mNlEo
100 Banded Pull-Through
https://www.youtube.com/watch?v=96XN54mNlEo
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,
Then,
2 Rounds
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.