20 Jul CrossFit WOD, July 21, 2018
Posted at 20:00h
in Work out of the day
07/21/2018
Today’s workout is both mental and GPP Based. This is a great workout so don’t underestimate how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you get a feel for the carries. These carries are intended to be done walking, not a fast walk or light jog. If you finish before 30 minutes denote your time. If not, denote your total distance completed in meters.
Warm-up
Partner Up into Teams of 2 and complete perform:
2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get comfortable for back rack carry)
*Resting partner performs 15s Plank
2 Power Cleans + 2 Front Squats each athlete
*Resting partner performs 10s Side Plank
2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)
*Resting partner performs 20 Shoulder Taps
2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get comfortable for back rack carry)
*Resting partner performs 15s Plank
2 Power Cleans + 2 Front Squats each athlete
*Resting partner performs 10s Side Plank
2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)
*Resting partner performs 20 Shoulder Taps
Metcon
Metcon (Time)
In teams of 2 for max distance in 30 Minutes or if you finish the mile denote the time it took:
Barbell Carry x Max Distance or Time (135, 95)
*1st 800 Meters is a Front Rack Carry
*2nd 800 Meters is a Back Rack Carry
Rx+:(155, 105)
Barbell Carry x Max Distance or Time (135, 95)
*1st 800 Meters is a Front Rack Carry
*2nd 800 Meters is a Back Rack Carry
Rx+:(155, 105)