Tuesday's WODs!

June 11, 2019

Here are your Tuesday WODs!

 

Tuesday June 11, 2019

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:

A) Front Rack Strict Press

 

5 x 2 reps at 80% of your 1RM strict press.

 

Notes: In a strict press, you would normally lower the elbows in order to press more effectively from the upper body, but in this version, you have to maintain a full grip and keep the exact same front rack position as you would in a split jerk. This might make it more difficult and result in a corresponding drop in weight, but it's excellent for flexibility and positioning.

 

B) Push Press

 

3 x 5 reps at 65% of your 1RM clean & jerk.

 

Notes: The push press is not just an excellent exercise for building strength for all other shoulder to overhead movements, but is also an opportunity to practice the technique of the dip- and drive. Practice doing the dip slowly so that the bar doesn't crash on you and fully drive the bar overhead by extending both legs and toes without sliding back.

 

C) Standing Close Grip Upright Row

 

4 x 15 reps

 

Notes: Pull the bar to the collar bones using a very narrow

grip, while make sure that the elbows are always higher than the hands.

 

WOD:

 

21-15-9:

SDLHP 65/95

Single-arm DB Push Press 35/50 (each arm)

Box Jumps 20/24

T2B

 

 

CrossFit Endurance (6am)

 

Buy-in:

500m Run

500m Row

 

Then...

21-15-9:

Burpees

Box Jumps 20/24

Burpee Box Jumps 20/24

150m Farmer’s Carry (straight through parking lot to stop sign and back) 35/53

 

Cash-out:

500m Row

500m Run

 

 

 

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