WODs

CrossFit WOD, July 31, 2020

By July 26, 2020No Comments

Silvergun Superman

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (3 Rounds for reps)
9 Min EMOM:
Min 1 – 10 Face-down DB Fly
Min 2 – 8 Cuban Press
Min 3 – 20m Farmers Carry

* Same weight for all 3 sets. Both arms at same time
** Both arms same time, same weight all 3 sets
*** Unbroken weight for carry. Can be DB or KB.

Metcon
Silvergun Superman (AMRAP – Rounds and Reps)
15 Min AMRAP:

150m Farmer Carry
12 DBall Over Shoulder
40m Bear Crawl

Rx = 35/20# + 70/50# DBall
Rx+ = 50/35# + 100/70# DBall

* STIMULUS * Break up Farmers as needed. Steady on the DBall. Hips above shoulders for crawls.

Mods –
1.) Carry weight (DB if needed)
2.) DBall weight

Extra Work
Metcon (Time)
3 sets –

10 Sit Ups
20 Russian Twists
30 Flutter Kicks

* Can use a DB or WB for Russian Twist