WODs

CrossFit WOD, July 2, 2019

By June 30, 2019 No Comments
Fence Month

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Push Jerks (E2Mx5, 3 Reps Increasing )
* 2 Second pause in the Dip and in Overhead postition
Every 2 minutes for 10 minutes, perform 3 Push Jerks off the rack with a 2 second pase in the dip and overhead position. Increase the weight each set and record your heaviest 3. Focus is positions and timing, not load.

Metcon
Fence Month
15 Min EMOM:

2 Squat Cleans + 2 Push Jerks

Rx = 155/105#
Rx+ = 185/125#

Every minute for 15 minutes, complete 2 Squat Cleans and 2 Push Jerks. Push Jerks should be unbroken after the 2nd Clean.

Scaling – 1.) Barbell weight/Power Clean (135/95, 115/75, 95/65# etc.)

Extra Work
Alternating Barbell Reverse Lunge (3 x 10-12)
Increase the weight each set if comfortable.
Strict Pull-ups (3 x 6-8)
Scale up to weighted each round or down to banded.