26 Jul CrossFit WOD, July 27, 2018
Posted at 20:00h
in Work out of the day
07/27/2018
Warm-up
Weightlifting
Split Jerk (Weight)
1) Jerk: 1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.
Beginner: Push Press: 5 x 5, adding weight if form permits.
2) Metcon Prep
2 Rounds of:
5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s.
Metcon
Metcon
EMOM 20:
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (115, 73)
Minute 3: 12 Push Press (115, 73)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (115, 73)
Minute 3: 12 Push Press (115, 73)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl
You should have at least 20-30s of rest after each set.
Auxiliary Work
2 Rounds of:
30 1-Arm Rows each side
30 Rear Delt Raises
Rest as needed.
30 1-Arm Rows each side
30 Rear Delt Raises
Rest as needed.
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Hang Power Cleans w. empty Bar
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each
Then,
Jerk Drills on coaches call.