06 Jul CrossFit WOD, July 7, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jul 7
Warm-up
Weightlifting
Deadlift (Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
)
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
)
Handstand Push-ups (Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press)
Metcon (Time)
5 Rounds
50 Double Unders
7 Thrusters (115/80)
3 Minutes on a machine
Into
3 sets:
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)