WODs

CrossFit WOD, July 1, 2019

By June 30, 2019 No Comments
Quintilis

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Deadlift (E2.5M x 5, 5 Reps Increasing )
* 3 seconds off the floor and 3 second descent.
Every 2.5 minutes for 12.5 minutes, perform 5 Deadlifts with a tempo of 3 seconds off the floor and a 3 second return. Increase the weight each set, record your heaviest 5. Maintain form, timing and posture!

Metcon
Quintilis
12 Min AMRAP:

3 Ring Muscle-ups Rx+/ Jumping Rx
5 Deadift
200m Run

Rx = 185/125# + Jumping MU
Rx+ = 225/155# + Ring MU

* Rings at forehead for Rx

Scaling – 1.) Muscle-up Transitions 2.) Deadlift weight 3.) 200m Ski/ 250m Row/ 600m Bike

Extra Work
Romanian Deadlift (3 x 6-8)
Same weight for all 3 sets.
Barbell Good Mornings (3 x 8-10)
Same weight for all 3 sets.