22 Jul CrossFit WOD, July 23, 2019
Posted at 20:00h
in Work out of the day
07/23/2019
Warm-up
Weightlifting
Bench Press (Weight)
Speed Bench Press + Challenge Set:
6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP
Then,
1 x Max Reps @50%
6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP
Then,
1 x Max Reps @50%
Metcon
Metcon (Time)
For time:
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (50, 35) (total reps)
50 KBS (53, 35)
50 Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
"Cash-out"
100 Double Unders
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (50, 35) (total reps)
50 KBS (53, 35)
50 Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
"Cash-out"
100 Double Unders
25 Min Cap
30 Renegade Rows (total)
20 DB Push Press
10 DB Push-ups (or knee push-ups)
20 Double DB Rows
30 Hollow Rocks
40 Double Unders (or attempts)