July 26, 2019

26
Jul

July 26, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (5-5-5-5)

*Superset with a burnout set of deficit push-ups with hands on plates. (scale as necessary for at least 8 reps)

Metcon (AMRAP – Rounds)

EMOM for as long as possible:

20 Double Unders

10 Burpees

*Once you can’t finish, take a minute off and restart. 15:00 time Cap
Scale as necessary to get at least the first 5 rounds

Competitor

Metcon (No Measure)

Pre-wod/Warm-up:

3 Rounds NFT

15 Cal Air Bike 80% effort

5-7 Strict C2B Pull-ups

5-7 Strict, Max depth Ring Dips
**Do before your class or before beginning your workout for the day if possible. Otherwise, use as a finisher.

Metcon (No Measure)

**To be done before the Daily WOD when possible**

Every 90 Seconds for 7 Rounds

2 Cleans from Blocks (mid thigh)

*Start at 50% of 1RM Clean

Rest 3:00

EMOM for 10:00

1 Clean from floor (start again at 50% and increase as technique allows)

Metcon (No Measure)

Handstand Push-up Strength Work

4 Sets:

6-8 Seated Strict Press, bar set on safety arms at forehead height (heavier than last week)

30-45 Second Handstand Hold on wall

Rest 2-3:00