CrossFit WOD, July 20, 2019

CrossFit 727

Warm-up

Metcon
Team 1776
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball slams
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

CrossFit WOD, July 18, 2019

CrossFit 727

Warm-up

Weightlifting
Power Clean (2 Power clean + Jerk )
Work up to a heavy single for today.
Stay technically sound.

Metcon
Metcon
50 HSPU ( Strict or kipping)
*Every time you break perform 20 cal on a machine

Int: 100 push ups
* you can catch your breath in the plank position. if you stop moving in any other position its considered a break.
Rx+: 75 HSPU

CrossFit WOD, July 17, 2019

CrossFit 727

Warm-up

Weightlifting
Push Press (3×3)
Keep it light/ moderate
* get warmed up for fran

Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Heavy Fran
21-15-9
Thrusters 115/75
Chest 2 Bar pull ups

CrossFit WOD, July 15, 2019

CrossFit 727

Warm-up

Weightlifting
Back Squat (3×10)
@ 50%

Metcon
Metcon
3 rounds for Time
15 deadlifts
20 overhead squats
90 double unders

int/Leg: deads: 155/105,OH: 75/55
Rx: 185/125, OH: 95/65
RX+: 225/145, OH: 115/80

Target Time: Sub 10:00
Time Cap: 15:00

CrossFit WOD, July 12, 2019

CrossFit 727

Warm-up

Weightlifting
Clean (1 Hang Clean + 1 Squat clean )
5 sets:
1 x 70%, 2 x 75%, 2 x 80%

Metcon
Metcon
2 rounds

11 Front Squat
10 Chest To Bar Pull ups
11 Front squats
10 CTB Pull ups

Rest 3:00 between rounds

Target Time each round: 4:30
Time Cap each round: 6:30

Int: 75/55, Ring rows/pull ups
Rx: 115/80
RX+: 135/95, 3 rounds