02 Jul CrossFit WOD, July 3, 2018
Posted at 20:00h
in Work out of the day
07/03/2018
Warm-up
Weightlifting
Bench Press (Weight)
1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s.
*Use one weight for all sets
1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s.
*Use one weight for all sets
Metcon
Metcon (AMRAP – Reps)
Tabata,
8 x 20s work/10s rest:
1) Push Press (95, 65)
2) SDHP (95, 65)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (53, 35)
*Score = total reps of push press + SDHP
8 x 20s work/10s rest:
1) Push Press (95, 65)
2) SDHP (95, 65)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (53, 35)
*Score = total reps of push press + SDHP
1a) Single unders
1b) Mountain Climbers
1c) Double Under or Double Under Attempts
1d) Figure 8s with a kettlebell
*Move through all 4 movements for a total 3 rounds each
Then,
Foam Roll x 20s each Lats, Thoracic Spine, Hamstrings