CrossFit WOD, July 21, 2022

December 12, 2022
CrossFit WOD, July 21, 2022




EMOM 6:00
1: 10 PVC pass throughs + Goblet Squats with time remaining
2: 5 hang Muscle Snatch w/ PVC + hollow rocks with time remaining

Specific Prep


W/ PVC first, then with empty bar: (2 sets)
5 OHS (at workout tempo: 5s lower, 5s hold at bottom, 1s to Stand up, 2s to reset for next rep)
5 hang Muscle snatch w/ empty bar
CUE aggressive hip extension and good punch out to finish



Bob (AMRAP - Rounds and Reps)

35:00 @ Sustainable pace
750m/650m Row
5 Overhead Squats @5512 (45/35)
.5m Bike
5 Hang Muscle Snatch (45/35)
30s plank hold
OPEN(RX+): OHS & Hang Muscle Snatch (75/55)

We are prioritizing perfect movement and tempo on the bar work today, so it shoul dbe very light
Choose a pace on the bike and rower you can see yourself sustaining for 1 hour, so it should feel easy at first

Bob (BUILD) (AMRAP - Rounds and Reps)

35:00 @ Sustainable pace
600m/500m Row
5 KB Goblet Squat @55X1 (35/25)
.5m Bike
15 Russian KBS (35/25)
30s plank hold

Cool Down/Stretch

[after class]

foam roll lats 1:00/side
Couch stretch 1:30/side

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