CrossFit WOD, 7-6-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

8 hollow rocks

8 push presses

8 push jerks

Weightlifting

Push Press (Work to a heavy 7 reps, 15 minutes)

From the rack

Metcon

Metcon (Time)

5 rounds for time:

200 M farmer carry, 53-53/35-35

10 push press wall balls, 20/14

5** push jerk, 185/135
-** = the push jerk reps will decrease by 1 rep each round.

5-4-3-2-1

-From the ground.

-Push press wall ball will be the same as a traditional wall ball excluding the squat. Push press dip and drive/throw to hit target.

RX+ =

70-70/53-53

30/20

225/155

Post WOD Stretch

Competitors extra credit

Metcon (No Measure)

4 x 8 dumbbell hammer curls, going up

4 x 8 partner leg curls

ROM WOD (No Measure)

ROM WOD

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