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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on September 5, 2019

St. Louis – CrossFit WOD

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Weightlifting

Bench Press (5×3)

New set every 1:30.

All sets up to or at 77.5%

Metcon

Metcon (AMRAP – Rounds and Reps)

PART 1:

10:00 Amrap

16 Med Ball Cleans 20/14

12 Box Jump Overs 24/20

8 Hang Power Snatch 95/65

Rest 2:00

PART 2:

3:00 AMRAP

Max Rep Deadlifts 225/155

Metcon (AMRAP – Reps)

3:00 Amrap

Max Rep Deadlifts 225/155

OSC/AOT

Metcon (Time)

3 Rounds

21 Calorie Row

15 Calorie Bike

9 Calorie Ski

Metcon (No Measure)

4 Giant Sets

4 Strict Pull Ups

4 Strict Dips

8 Bent Over BB Row

8 DB Shoulder Press
Weighted pull ups and strict dips but kept as unbroken sets. BB Rows are moderate load and DB shoulder press Heavy but unbroken. Complete an entire set before rest. Rest as needed but keep it moving once you begin a round.

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