July 29, 2023

July 28, 2023
Daily WOD

CrossFit – Sat, Jul 29
Olympic lifting phase week 2

Warm-up

A. General

Run 800m @ gradually increasing intensity

B. Mobility

B1. 60sec Quadruped calf pedals

B2. 2 x 5 sots press at decreasing hip height

https://www.youtube.com/watch?v=9bPt7FW4umw

https://www.youtube.com/watch?v=tQ5xm-gdkcc

https://www.youtube.com/watch?v=HbmeJEqJ2WE

C. Specific

1. 3 x 100m sprint

rest 30 seconds between

2. 3 sets

5 muscle snatch + 3 power snatch balance

*Last set at working weight

3. 2 sets

5 reps on each movement of the AMRAP triplet

Metcon
On a 30 minute clock (Time)

Run 1 mile (1.6km)

Rest 2 minutes

Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

In remaining time perform an AMRAP of:

15 DB Squats

15 DB Floor press

15 Burpees

DBs: 2x 50/35 lbs

Score: Time after Run & Randy + rounds & Reps

KG: 35/25 BB + 25/15 DBs

Scaling Options

Beginner

– Run 800m

– 50 Empty bar snatches

AMRAP

10 DB squats x 1 @ 25/15lbs

5/5 DB floor press x 1 @ 25/15lbs

5 Burpees / Down & ups

Intermediate

– Run 1200m

– 75 Snatches 65/45 lbs

AMRAP

15 DB Squats 2x 35/25 lbs

15 DB Floor press 2x 35/25 lbs

15 burpees

Team WOD (Time)

3 rounds for time

600m Partner run, holding a band or pvc

then, I-go-you-go style, one partner works while the other rests

26 power snatches 75/55lbs

26 burpee over bar

26 DB Weighted sit ups 1×25/15 lbs

TC: 30 minutes

Extra Accessory
Conditioning (9 Rounds for reps)

Air bike

3 rounds

1:30 Max cal

Rest 3 minutes

1 min max cal

Rest 3 minutes

30 sec max Cal

Rest 3 minutes