CrossFit WOD, July 8, 2019

Monday 8th July 2019

Warm-up
Warm-up
3 min DU practice or 55 on the minute if good at them.

3 rounds
10 plate GTOH
10 OH plate lunge
10 press ups

3 min pulling EMOM, PVC dislocates and push press between sets.

Heavy shoulder day. Pick a weight with the KB you can move quickly and with good form. If you really struggle with the KB you can scale and use a DB.

Weightlifting
Push Press (Build to a heavy 6 reps)
Looking to increase on last weeks 8 reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP

40 DUs
all right arm
6 KB hang snatch 24/16kg
4 KB STOH
2 KB OH alt lunge
all left arm
6 KB hang snatch
4 KB STOH
2 KB OH alt lunge

Scale DUs to half reps or Double reps for singles.
The KB work should aim to be done unbroken on each arm. KB STOH FULL RANGE OF MOTION, the KB should finish in the V of your arm and NOT on your shoulder.