05 Jul CrossFit WOD, July 6, 2018
Posted at 20:00h
in Work out of the day
07/06/2018
Warm-up
Weightlifting
Hang Power Snatch (Weight)
Hang Power Snatch: 4 x 3 @80%, every 90s.
Warm-up
Bench Press:
Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s
Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s
Metcon
Metcon (Time)
For total time:
Row 1k
21 Bench Press (135, 73)
Rest 2:00
Row 750m
15 Bench Press (185, 93)
Rest 2:00
Row 500m
9 Bench Press (225, 113)
25 Min Time Cap
Row 1k
21 Bench Press (135, 73)
Rest 2:00
Row 750m
15 Bench Press (185, 93)
Rest 2:00
Row 500m
9 Bench Press (225, 113)
25 Min Time Cap
– 5 Hang Muscle Snatch + 25 Banded Pull-aparts
– 5 Bent-over Rows + 15 Hollow Rocks
– 5 Front Squats + 25 Banded Pull-aparts
– 5 Hang Power Snatch + 10 Yoga Push-ups
– 3 Hang Power Snatch + 25 banded pull-aparts