CrossFit WOD, July 4, 2019

Thursday 4th July 2019

Warm-up
Warm-up
EMOM x 4
45 second AB
45 second shuttle run

Barbell yoga
3 rounds
10 deadlifts
10 hang power cleans
10 strict press
10 front squats
10 good mornings

3 min pulling EMOM, paused lunges with a twist between sets

Heavy day! Look to go as haevy as form will allow on the first part and cary that good form over to the EMOM whwere you will be working at a high percentage with very short beaks.

Weightlifting
Power clean,Hang power clean, front squat and jerk (Heavy single in the complex)
Build to a heavy in the following complex
1 Power clean
1Hang power clean
1 Front squat
1 Jerk

You must keep hold of the barbell for all reps.
Look to go as heavy as form allows.

Metcon
Metcon (AMRAP – Rounds)
Using 85% of your heaviest lift today, perform the above complex EMOM x 12

DO NOT rush your reps. This will be heavy but think good form throughout. Rx if you complete at your true 85%, with a taotal score of 12 rounds. If you miss round your score would be 11 rounds.