CrossFit WOD, July 2, 2019

Tuesday 2nd July 2019

Warm-up
Warm-up
15 down ups
3 rounds
5 walkouts
10 dislocates
10 plate GTOH

3 min pulling EMOM, strict to build strength. Shoulder stretch between sets.

Building on from last weeks 10 rep push press, look to increase the weight slightly. Remember no rebend of the legs, aggressive drive and keep that bar path as straight as possible.

Short AMRAP today practicing gymnastics pulling under fatigue. ook to move quick through the 3 rounds to allow more time on the AMRAP.

Be sensible with your chosen STOH weight. You should definatley be looking to do your first round unbroken.

Weightlifting
Push Press (Build to a heavy 8 reps)
Looking to build on last weeks weight.

Metcon
Metcon (AMRAP – Reps)
9 min AMRAP

3 Rounds
12 STOH 60/42.5kg
12 bar over burpee
12 T2B
remaining time AMRAP
RX+ Bar muscle ups
RX chest to bar
Scaled pull ups or any variation

Push jerk will be the most EFFICIENT way to do these reps.

The 3 rounds is your check in, score is total reps of your chosen pulling movement in the remaining time.