27 Jul CrossFit WOD, July 28, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
For Time:
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)
Time Cap 18 Minutes
Weightlifting
Deadlift (Weight)
2 Deadlifts x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
3 up-downs
3 box step up (each side)
5 Clean and Jerks (empty bar – build across, stay light)
**2. Workout Prep**
3 Sets
2 Clean and Jerks (work up in weight)
2 Burpee Box Jump Overs (practice transition)