Day

July 23, 2018
Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 200m Farmers Carry 10 Stepups 10 Pushups
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Warm-up Row 250m Good morning x10 3 RNFT Clean and Jerk Prep Jump from Knee x5 Press in squat/split x5 Hang Clean x5 Push/Split Jerk x5 Clean & Jerk x5 Clean and Jerk (4×3+3 acrosa) *Keep weights light and snappy to dail in good movement habits, and to reserve intensity for Metcon. **3 cleans followed...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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