08 Jul CrossFit WOD, July 9, 2018
Posted at 20:00h
in Work out of the day
07/09/2018
Warm-up
Weightlifting
Power Clean (Weight)
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
– Take 8-10 sets and build to a new 1RM.
Warm-up
Power Clean + Front Squat + S20H:
3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.
3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.
Metcon
Metcon
EMOM 9:
Minutes 1-3
3 Power Cleans (135, 93)
3 Front Squats
3 S20H
Minutes 3-6
3 Power Cleans (155, 103)
3 Front Squats
3 S20H
Minutes 6-9
3 Power Clean (185, 123)
3 Front Squat
3 S20H
Minutes 1-3
3 Power Cleans (135, 93)
3 Front Squats
3 S20H
Minutes 3-6
3 Power Cleans (155, 103)
3 Front Squats
3 S20H
Minutes 6-9
3 Power Clean (185, 123)
3 Front Squat
3 S20H
10 Banded Walks (5 left 5 right )
10 Banded Goodmornings (squeeze glutes at top)
Then with Barbell
– 5 RDLs
– 5 Front Squats
– 5 Push Press
– 10 X-Band Walks Right/Left
– 10 Banded Goodmornings
– 3 Clean Pull w. PVC
– 3 Power Clean
Rest. Then
– 3 Power Clean with Light weight on Coaches Call
Rest 10s + repeat