14. Jul
CrossFit WOD, July 14, 2022
7-14-22
Warm-up
Metcon (Time)
Separate Ways (Worlds Apart)
15:00-45:00
15:00-45:00
For time:
10-20-30-40-50
Row Calories
Wall Balls (20/14) to 10’ Target
GHD Situps (OR 2x Alt. Leg V-Up)
*80’ Handstand Walk after each round
Scoring: Time
TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes
Metcon (Time)
Mini-Pump – Upper Body Anterior
48:00-60:00
48:00-60:00
2 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 Incline DB Bench @ moderate weight – maintain quality
12 Incline DB Chest Fly @ light weight – maintain control and quality
12 Ring Curls @ moderate weight – maintain quality
*Rest as needed between sets.
Scoring: Time
Accessory Work
Clean & Jerk Technique Work: 5×1
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
Scoring: Load
Front Squat 5×1
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
Scoring: Load
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 row
10 Single Arm KB Thruster R/L (Light)
20 Alt. Leg V-Up
:30 Handstand Hold
3. Workout Prep
1 Set (at workout pace):
3 row Calories
3 Wall Balls (20/14) to 10’ Target
3 GHD Situps
10′ Handstand Walk