21 Jul CrossFit WOD, July 22, 2019
Posted at 20:00h
in Work out of the day
07/22/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Front Squat (Weight)
Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00
Power Clean (Weight)
Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.
Metcon
Metcon (Time)
30-20-10:
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 123)
Goblet Squats (70, 53)
15-12-9
Power Cleans (185, 123)
Auxillary Work
Single Leg Glute Bridge – alternating: 4 x 10 ea. Rest 60s.