06 Jul CrossFit WOD, July 7, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press:
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Workout Prep
2 sets:
5/4 Calorie Ski or Row
10ft Front Rack Dumbbell Walking Lunge (build in weight)
5/4 Calorie Ski or Row
10ft Front Rack Dumbbell Walking Lunge (build in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Ski Erg or Row
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Ski Erg or Row
30 sec Ski Erg or Row (:10 easy, :10 mod, :10 fast)
5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)
5 Dumbbell step back lunges (each leg) (1 DB)
5 Bench Press (empty bar – slow and controlled)