WOD: Tuesday the 21st July 2015

Monday, July 20th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

3 sets of:

10 russian KBS

10m each way banded lateral walks

:45 plank hold (SQUEEZE tight)

 

Conditioning

Deadlifts

10-8-6-4-2

*Build each set; refer to the 10-7-5-3 we did a few weeks back and make sets heavier.

 

Conditioning

6 sets of:

1min ME double unders

1min rest

*During rest, accumulate :40 plank hold. So it’s not really rest ;


 

Comp group

Weightlifting
15min EMOM

1x Clean and jerk @ 85%

 

Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

 

Gymnastics Conditioning
25 bar muscle ups for quality.

*Try do in as big UB sets as possible.

Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds


 

https://www.youtube.com/watch?v=Uu7ZqjIzfvQ

20150721-182556.jpg