WEDNESDAY WOD July 3, 2019

2
Jul

WEDNESDAY WOD July 3, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…

Spend 10 minutes cycling through Olympic Lifting Skills & Drills based on your needs with an empty (or light) barbell.
Here are some ideas:
Snatch – Snatch Pulls, Overhead Squats, Snatch Balance, Muscle Snatch, Tall Snatch
Clean – Clean Pulls, Muscle Cleans, Tall Cleans
Jerk – Press from Receiving, Jerk Balance, Tall Jerk

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs) or (55%-65% 1 RM DL)
15 Toes to Bar

CrossFit WOD
FITNESS

Warm-Up.
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
Two Sets:
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 10 (5 each side)
Turkish Get-Up x 6 (3 each side)
Single-Arm Kettlebell Thruster x 10 (5 each side)
Waiter Carry x 50 yards each side

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Four rounds for time of:
400 Meter Run
15 Kettlebell Swings
15 V-Ups

BootCamp WOD
BUILD 360

Coach Choice