01 Jul CrossFit WOD, July 2, 2018
Posted at 20:00h
in Work out of the day
07/02/2018
Warm-up
Weightlifting
Overhead Squat (Weight)
1) Overhead Squat:
3RM. Rest 2-3:00.
– 6-7 sets progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits.
3RM. Rest 2-3:00.
– 6-7 sets progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits.
2) Warm-up Deadlifts and Wallballs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Deadlifts (225, 155)
20 Wallballs (20, 14)
Complete:
10-8-6-4-2
Wallballs
Deadlifts
*Add weight to barbell after each set.
These sets should be smooth/easy.
Rest 60s between sets.
+ Pigeon Pose on Box: 60s on Each side.
Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.