July 26, 2023

July 25, 2023
Daily WOD

CrossFit – Wed, Jul 26
Olympic lifting phase week 2

Warm-up

A. General

3 sets

60 sec Jump rope

30 sec Air squats

30 sec Curtsy lunges

B. Mobility

PNF Front rack mobility

5 reps per side

-contract 3sec

-stretch 3sec

https://youtu.be/hTNIJLT3_us

C Activation

2 sets

-3 Tempo Front Squats @4.2.X.1

-5/5 Cossack squats

Weightlifting
Front Squat (5 x 1 @90%
Rest as needed between reps
)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

5 x 2 @ across

Intermediate

As written

Perform

N/A

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 DB Snatch 1×50/35 lbs

20 Wall balls 20/14 lbs

60 Double-unders

RX+ DB Snatch 1×70/50lbs

Score: Rounds & Reps

KG: 25/15, 9/6

Scaling Options

Beginner

10 DB Snatch 25/15 lbs

16 Wall balls 12/10lbs

60 Single-unders

Intermediate

10 DB Snatch 35/25lbs

20 Wall balls 16/12lbs

30-60 Double-unders

Perform

EMOM 15

1. 16/12 Cal Assault bike

2. 20 Wall balls 30/20 lbs

3. 60 Double-unders

Extra Accessory
Weightlifting Accessory (Weight)

Snatch High Pull

4 x 3 @80%

Rest 2-3 minutes between sets