TUESDAY WOD August 13, 2019

12
Aug

TUESDAY WOD August 13, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used 2 weeks ago but aim to achieve at least 6 reps on each set. If you missed this session 2 weeks ago use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run

CrossFit WOD
FITNESS

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run