18 Jul CrossFit WOD, July 19, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jul 19
Warm-up
Bench Press (7 x 1)
7 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
Metcon (AMRAP – Reps)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-
Weightlifting
Bench Press (7 x 1)
7 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
3 sets:
5 Bench Press (empty bar – build across)
10 Burpees
10 Ring Rows
10 Step Ups
.
3. Workout Prep
2 sets:
5 Ring Row
3 Bench Press (build in weight)
4 Dumbbell Box Steps