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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on July 9, 2019

St. Louis – CrossFit WOD

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Weightlifting

Deadlift (Build to a Heavy 5)

Build up to a heavy set of 5 in 12-15 minutes today. Reps should be touch and go without slamming the bar into the floor to assist.

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 Amrap

100-Double Unders

20 Power Cleans

Rest 4:00

8:00 Amrap

100-Double Unders

20 Power Cleans

*Increase weight every round, and start the second AMRAP where you finished the first.

(135/95, 155/105, 185/125, 205/135, 225/145)
If you make it through several rounds but cannot increase to the next weight, proceed with the same weight until both Amraps are completed. Modify to your strength and start lighter if needed. One full round = 120 reps. Combine the two Amraps for one score since the second Amrap is a continuation from the first.

OSC/AOT

Metcon (Weight)

3 Rounds

500m Ski

1:00 Double Front Rack Hold

Metcon (Time)

3-4 Sets

8 Strict TTBs

16 Pausing Hip Extensions

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