WOD

Tuesday July 24, 2018


CrossFit:

STRENGTH:

Split Jerk
5 x 3
Rest 2 Min between sets @ 65%-75%

EMOM 10
1 Split Jerk
*Add weight by feel and build to heavy

FOLLOWED BY:

Partner WOD
“Blue Falcon”
AMRAP 20
Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only
Partner 2: AMRAP Row for Calories
*Every time you put down the kettlebell during the carry, perform 10 Russian Kettlebell Swings before you can begin carrying again.
*Scored by total Calories.

Phoenix Fit:

STRENGTH
5 Rounds
2 DB Strict Press + 4 DB Push Press + Max Effort DB Push Jerk
Rest 3:00 between rounds
*shoot for 10-15 reps at least of Push Jerk

WOD
75 Alternating Dumbbell snatches 35/20
EMOM 7 Wallball Cleans 20/14

CORE
4 rounds
:20 weighted ab mat sits ups
:20 reverse crunches
:20 heel touches
:20 rest