22 Jul CrossFit WOD, July 23, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
2 sets
100m Run (workout pace)
7 Kettle Bell Swings
5 Pull Ups
100m Run (workout pace)
7 Kettle Bell Swings
5 Pull Ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
Power Snatch x1 OHS x 2 (Weight)
Every 90 Seconds for 7 Sets at between 70-80% of your Power Snatch
Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)