22 Jul CrossFit WOD, July 23, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-
Auxillary Work
4 Rounds
10 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
Rest as needed between sets
10 Diamond Pushups
10 Ring Row – Feet Elevated
15 Barbell Skull Crushers
15 Standing Barbell Curl
Rest as needed between sets
3 sets:
1 Zombie Rope Climb
5 Pike Push-ups
5 Single Arm Dumbbell Power Cleans (each)
2. Workout Prep
2 sets:
1 Rope climb (1 pull)
2 Strict Handstand Push-ups
3 Dumbbell Power Cleans