CrossFit WOD, July 9, 2021

CrossFit WOD, July 9, 2021

Friday

Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Warm-up
2 sets (with an empty bar)
3 Clean deadlifts
3 Clean High Pulls
3 Muscle Clean + 3 Front Squat + 3 Shoulder Press
3 Hang Squat Cleans + 3 Push Press
3 Squat Cleans + 3 Jerks (Split or Push)

Weightlifting
Clean and Jerk (Weight)
Clean & Jerk for load:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier sets *
Try and reach a Max in 6-8 working sets (not including light warm up sets)

Metcon
Metcon (Calories)
2:00 Amrap (5 sets)
20 Bench Press (135/83)
Max Calorie Row
– Rest 1:00 between sets –