26 Jul CrossFit WOD, July 27, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (AMRAP – Reps)
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 3:00 between sets-
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 3:00 between sets-
Auxillary Work
Bent Over Row (Weight)
Supported Single Arm DB Row
4 x 12
1 round of Rowling
(5 max burpee penalty)
4 Power Snatch (empty bar – build across)
5 Down Dog/Seal Pose Transitions
2. Workout Prep
1 set:
With partner
100m Row (each)
5 Power Snatch