WEDNESDAY WOD August 21, 2019

20
Aug

WEDNESDAY WOD August 21, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Overhead Movement Prep
Pec Activation

Then…

A.
Three sets of:
Push Press x 10 reps
Rest 2 minutes

Use the same load achieved last week, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

CrossFit WOD
FITNESS

Warm-Up.
Overhead Movement Prep
Pec Activation

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.
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers