CrossFit WOD, July 30, 2018

29 Jul CrossFit WOD, July 30, 2018

Posted at 20:00h in Work out of the day by admin

07/30/2018

Warm-up

2 Rounds of:
3 Power Cleans
3 Front Squats
3 Jerks
Add Weight
Then
Then,
2 Rounds of:
8 Walking Lunges
8 Push-ups
8 Hollow Rocks

Weightlifting

Power Clean + Power Jerk (Weight)

1) Power Clean + Jerk: 4 x 2,(these are doubles) adding weight each set. Rest 60-90s.

2a) Barbell Rows: 3 x 6-8. Rest 45s.
2b) DB Reverse Lunges: 3 x 6-8 ea. Rest 45s.
*Add weight each set for both

Metcon

Metcon (Time)

For time:
30 Calorie Bike
30 Deadlifts (225, 153)
30 Lateral Burpees