28 Jul CrossFit WOD, July 29, 2019
Posted at 20:00h
in Work out of the day
07/29/2019
Warm-up
Weightlifting
Box Squats (Weight)
Wide Stance Box Squat: 3RM. Rest 2:00
– Use a parallel Box
– Use a parallel Box
Metcon
Metcon (Time)
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 63)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap
4 Rounds:
8 Deadlifts (95, 63)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap
Auxillary Work
Standing Banded Ab Pulldowns: 100 Reps. Rest as needed
5 Deadlifts
5 Power Cleans
5 Front Rack Reverse Lunges each Leg
5 Push Press
5 Back Squats
5 Goodmornings
5 Bent-over Rows
Rest 60s.