WORKOUT OF THE DAY, JULY 24TH 2019


Published July 23, 2019


Happy Wednesday!  6am, 7am, 8am, 9am CrossFit classes today.  Open Gym from 6am-10am.  4pm, 5pm, 6pm evening classes. 

STRENGTH:

#deadlifts (10 min Cap)

3-6-9-12-15: Unbroken Deadlifts  *Scale to Double KB Deadlifts 53/35lbs or 70/53lbs

After each set, 30% of our Max Strict HSPU  **If not doing Strict HSPU, complete 6-12 hand release pushups

Barbell loaded at 60% of our estimated 1RM Deadlift.

**Shoes off please for HSPU against wall.  Coach Tom Thanks you!

WOD:

#trailblazer

3 Rounds:

800 Meter Run  *Scale to 800m Row or 1.5 Mile on Assault or Erg Bike

80 Double-Unders *Scale 160 Singles

21 Push Presses (115/75lbs)  *BeachFit will do DB Push Press (35/20lbs)

CASHOUT:

#unilateral strict press

In a 5:00 Window:

Unilateral Dumbbell Push Press

7-Rep Heavy (each side)

Building to a heavy weight on each movement, with a full set being 7 reps completed on each side. Position and movement over loading here... let's have this bolster our overhead strengths, versus potentially ingrain poor habits.

 


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