08 Jul CrossFit WOD, July 9, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Workout Prep
Workout Prep
3 sets:
2 Box Jump Overs (work up in height)
2 Thrusters (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up (Or 3 Chest to Bars)
3 sets:
2 Box Jump Overs (work up in height)
2 Thrusters (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up (Or 3 Chest to Bars)
Metcon
Metcon (Time)
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)
Time Cap 25 MIn
5 Box Jumps (low)
5 Thrusters (empty bar)
5 Muscle Snatch (empty bar)
3 Low Ring Muscle Up Transitions
50m Jog