WODs

CrossFit WOD, July 8, 2019

By July 7, 2019 No Comments
The Mall Rats

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Split Jerks (E2M x 5, 3 Reps Increasing)
** 1 Second Pause in Dip and Overhead Position
Every 2 minutes for 10 minutes, perform 3 Split Jerks off the rack, each with a 1 second pause in the dip and overhead position. Increase the weight each set and record your heaviest 3. Focus is timing and positions, not load.

Metcon
The Mall Rats
15 Min AMRAP:

500/450m Row
15 Push Press
15 Sit-ups

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) Ski/Bike option 2.) Barbell weight/DB PPress 3.) Assisted sit-up/:30 Plank

Extra Work
Barbell Row (3 x 12)
Same weight across for all 3 sets.
Double-Unders (6 x 30-40 Unbroken)
:30 seconds rest between each. Restart if you trip.