CrossFit WOD – Wed, Jul 17

Announcements

Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.

TimberWolf Crossfit – St.Paul – CrossFit WOD

Strength (3 Rounds for weight)

Every 3 minutes x 3 sets:

Barbell Front Rack Reverse Lunges: 10 steps (5/side)

…into

Barbell Push Press: AMRAP (-2) reps

…into

Barbell Overhead Hold: 30 seconds

*Increase load each set so that final set is hardest/heaviest. Leave a little in the tank.

“Venti” (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 20 minutes:

20 Single Dumbbell Box Step Overs (24/20 inches) (50/35 lbs)

20 Single Dumbbell Hang Power Clean and Jerks (50/35 lbs)

20 Lateral Pogo Burpee Over Lines

*switch any time on DB CJ

Extra Credit (Optional After Class Work)

Lower body Mobility (Checkmark)

5 min Foam Roll – Lower body focus

5 slow controlled joint rotations/side:

– Ankles

-Knees

-Hips

Clean and Jerk (15 Clean and Jerks @ 75%)

Time Cap: 10 minutes

Romanian Deadlift (RDL) (3 sets of 8 reps
Rest as needed)

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