19 Jul CrossFit WOD, July 20, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jul 20
Warm-up
Weightlifting
Deadlift (5 x 1)
5 sets x 1 Deadlift @80-90% of 1RM
Handstand Push-ups (Strict Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.)
Metcon (Time)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
Time Cap 16 Minutes
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
2. Strength Prep
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
1 set:
5 Wall Balls
4 Toes to Bar
5/4 Calorie Row