07 Jul CrossFit WOD, July 8, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Warm-up
Weightlifting
Snatch (Weight)
Snatch:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Go by feel and make smooth, calculated jumps in weight early on
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Go by feel and make smooth, calculated jumps in weight early on
Metcon
Metcon (Time)
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
Time Cap 17 Minutes
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch