CrossFit WOD, July 11, 2019

Thursday 11th July 2019

Warm-up
Warm-up
25/20 cal AB or row
3 rounds
10 banded good mornings
10 air squats
5 walk outs

3 min pushing EMOM, KB swing and KB good mornings between sets.

Revisining an old open wod today. This is a tough wod with a tough time cap.
We will partner up and judge each other on this.
Most people didnt make it to the HSPU when in the open. Be realistic on doing this RX. If those heavy deadlifts take you too long this can then ruin the rest of your wod. You can by all means choose to scale in a completely different way to the scaled option but this is a good benchmark to see where you are at.

Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

RX weights for deadlifts 102.5kg and 70kg.
Handstand push ups to be done with plates either side of the mat. This is a tough wod, get a plan of how you will beak everything up.
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

Scaled version of the wod,
deadlifts at 60kg and 42.5kg.

Gymnastics
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP

6 strict T2B or 12 strict knee raise
12 med ball sit ups 20/14lb
24 sit ups