04 Jul CrossFit WOD, July 5, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Front Squat (Weight)
Front Squat:
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Gymnastics
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Workout Prep
Workout Prep
3 sets:
1 Squat Snatch + 2 Overhead Squats (build in weight)
2 Burpee Box Jump Overs
3 sets:
1 Squat Snatch + 2 Overhead Squats (build in weight)
2 Burpee Box Jump Overs
Metcon
Metcon (Time)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (115/80)
Burpee Box Jump Overs (24/20)
Overhead Squats (115/80)
Time Cap 12 Minutes
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)