06 Jul CrossFit WOD, July 7, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Front Squat (Weight)
Front Squat:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Workout Prep
**2. Workout Prep**
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault
Time Cap 18 Min
30-second assault bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs