05 Jul CrossFit WOD, July 6, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jul 6
Warm-up
Weightlifting
Bench Press (Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
5)
Metcon (Time)
2 sets:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch (95/65)
10 V-Ups
-Rest Until 10:00, then begin set 2-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)