CrossFit WOD, July 9, 2021

07/09/2021

Push Jerk (1 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 5×2 @ 80% of 1RM
Opt.3 70%x5, 75%x5, 80%x5, 75%x5, 70%x5+
Opt. 4 Accessory Work

You may sub the push for a split

Metcon (Time)

200 m. run
1 Rope Climb/ 5 Pullups
15 1-arm Snatches
1 Rope Climb/5 Pullups
400 m. run
1 Rope Climb/ 5 Pullups
15 1-arm Snatches
1 Rope Climb/5 Pullups
800 m. run
1 Rope Climb/ 5 Pullups
15 1-arm Snatches
1 Rope Climb/5 Pullups
400 m. run
1 Rope Climb/ 5 Pullups
15 1-arm Snatches
1 Rope Climb/5 Pullups
200 m. run

Metcon (AMRAP – Reps)

Optional Accessory Work;
3 Rounds
3 min alt. tabata
-1 min rest
Bi’s and Tri’s of your choice

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