CrossFit WOD, August 9, 2021

by | Aug 8, 2021 | Uncategorized | 0 comments

08/09/2021

Shoulder Press (3 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 6×3 @ 65% of 1RM Tempo 5 sec. on descent
Opt. 3 60%x8, 65%x8, 70%x8, 65%x8, 60%x8
Opt. 4 Accessory Work
08/07/2020 (Time)
3 Rounds:

Every 4:00 Minutes
200 m. Run/250m. row/12 Cals on Bike
10 Clean and Jerks
10 Pullups/ CTB

Rx Dumbbells or 95/65
Rx+135/95

Record time of last interval.

Metcon (Time)
Optional Accessory Work:
Super-set:
3 Rounds:
Ring dips/Pushups + GHD Sit-ups

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