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WOD

CrossFit WOD, July 9, 2021

By July 8, 2021No Comments

7.9.2021

Warm-up
[3-15:00] 2 Rounds
:30-:45sec Jump Rope, choice
5 Y-T-W @ 2.5-5#
10 Scapular Push-Ups
10/10 Single Leg Hip Thrust off Bench
5 Inchworm Puh-Ups
10 Alt V-Ups

Weightlifting
[15-35:00]
Metcon (6 Rounds for reps)
EMOM 12:00
1: Bench Press @10X1; 8-10 reps (option to build each round)
2: DB bicep curl @3030; AMRAP 40s (light/moderate weight

Specific Prep
[25-42:00] PREP
1 round:
30s jump rope
20-30s HS hold -or- 2-3 wall walks w/ 3-5s hold at top
30s plank hold
10 scap pull ups
5 kips swings
3-5 kipping pull ups
+
1 round:
20s double unders
8-10 sit ups / 6-8 GHD sit ups
3-5 Pull Ups
3-5 HSPU

Metcon
[42-51:00]
Doom (AMRAP – Rounds and Reps)
"Doom"
9:00 AMRAP
24 Double Unders
18 Sit Ups
7 Pull-Ups
7 Handstand Push-Ups with up to 2 abmats

Open/RX+:
9:00 AMRAP
36 Double Unders
12 GHD Sit-Ups
9 Pull-Ups
9 Handstand Push-Ups

CC: THRESHOLD/PUSH
Goal: 3+ Rounds
Focus here today is on moving quick and working on muscular stamina with building lactate throughout 9:00 AMRAP. We should get a good amount of pump going on along with shoulder fatigue settling in once we hit the 3rd round.
Doom (BUILD) (AMRAP – Rounds and Reps)
9:00 AMRAP
36 Single Unders
18 Sit Ups
7 Ring Rows -or- Banded Pull Ups
7 Push-Ups

Cool Down/Stretch
[51-60:00] 2min Prayer Stretch
1min Updog
:30sec/:30sec Rig Calf Stretch
1min Childs Pose

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