30 Jul CrossFit WOD, July 31, 2018
Posted at 20:00h
in Work out of the day
07/31/2018
Warm-up
Weightlifting
Split Jerk (Weight)
1a)Jerk: 6 x 3 @70-75% of 7/27, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s.
Metcon
Metcon (4 Rounds for reps)
Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run
12 C2B Pull-ups
400 Meter Run
Rx+:(15 C2B Per Round)
Note times for each round.
Auxillary Work
1a) "Shoulder Circuit ": 3 x 10 ea. Rest 30s.
Lateral raise + front raise + cuban press
1b) DB Hammer Curls: 3 x 10. Rest 30s.
Lateral raise + front raise + cuban press
1b) DB Hammer Curls: 3 x 10. Rest 30s.
15 Banded Pushdowns
15 Banded Pulldowns
Then with an empty barbell:
10 Barbell Rows
8 Strict Press
6 Barbell Curls
4 Push Press