CrossFit WOD, July 23, 2019


Tuesday 23/07/2019

Movement Prep
400m Run/ 400m Row/ 800m AAB
– snatch tech with coach
– jerk work with coach

Strength & Conditioning
Metcon (3 Rounds for reps)
2 Consecutive Rnds per movement
90sec on 30sec off
– Row (for distance)
– Power Snatch
– Strict HSPU’S

Rx – 60/40
Int – 50/35
Sc – 40/30

* no dumping work on barbel control

Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

Rx – 52.5/35
Int – 42.5/30
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk

Accessories

Metcon (Time)
3
Pegboard accents for time
Jerk dip holds (4 x 5 @110%)
Vertical dip hold from stand with intent
2 second pause in the dip

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