18 Jul CrossFit WOD, July 19, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Push Press (Weight)
Every 90 Seconds for 6 Sets Push Press x 3
all between 60-75% of your 1 RM
all between 60-75% of your 1 RM
Workout Prep
Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
Metcon
Metcon (Time)
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
Time Cap 10 Min
Auxillary Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
150m Row
5 down dog to seal pose transitions
10 plate hops