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WODs

CrossFit WOD, June 29, 2019

By June 23, 2019No Comments
ITMFA

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Overhead Squat (E2:30 x 5, 5 Reps Increasing @ 32×0)
* Tempo of 3 seconds down, 2 in the bottom.
Every 2:30 for 12:30, perform 5 Tempo OHS with a tempo of 3 seconds down and 2 in the bottom. Increase the weight each set. The focus is form and posture, not load. Record your best 5.

Metcon
ITMFA
5 Rounds for time: 16 Min Cap

5 Power Snatch
10 Overhead Squat
200m Run

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

Scaling – 1.) Barbell weight (one bar) 2.) 200m Ski/250m Row

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
4 Sets:

Barbell Row x 10
Plank x 1:00

Same weight across for all 4 sets. Forearm plank.