CrossFit WOD, July 10, 2019


Wednesday 10/07/2019

Movement Prep
2 Rounds
EMOM
1 – 24 Hollow rocks
2 – 10 cosac squats
3 – 50sec goblet hold

Strength & Conditioning
1 & 1/4 Back Squat (7-7-7-7)
Perform the eccentric portion of the squat, standing out of the hole to parallel or just below, back to the bottom of the squat and then fully standing out. This is ONE repetition

all sets should be uncomfortable, should most likely not exceed 75% on your 1

Oly
Metcon (AMRAP – Reps)
5-7-9-11-13 etc
Push Jerks

* continue until failure

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Metcon
Metcon (Time)
500m Run
12 Power Snatch
30 Air squats
300m Run
10 Power Snatch
30 Air squats
100m Run
8 Power Snatch
30 Air squats

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

* earn the right to dump the bar (bars can only be dumped when the plates are 10kg or higher)

Accessories
Metcon (Time)
2km Row
36m Handtand walk

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