WOD
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| CrossFit 20230730 | Home WOD 20230730 | 1776 Pushup Challenge |
CrossFit 20230730(Reps, Rx2, Rx3) WARM-UP: :30 alternating back rack lunges PVC :30 push-ups 1:00 air squats 1:00 lateral burpees over the PVC :30 PVC good mornings :30 PVC pass throughs SKILL/STRENGTH: 5 sets for load 3 push jerks – Rest as needed between sets WOD: 7 rounds for max reps 1:30 to accumulate: 4 shoulder presses (115/85) 4 front squats 4 thrusters AMRAP lateral burpees over the barbell 1:30 rest Rx2 95/65 Rx 3 45/35 or lighter, step overs as needed INTENDED STIMULUS At least :30-:45 to accumulate burpees in the early rounds, working to maintain the same number of burpees in later rounds Loading should be moderate and based on the shoulder press Try to go unbroken on the three weightlifting movements, however, it should take no more than 2 sets to complete the 12 rep STRETCHING: :30 banded overhead stretch/side :30 banded pec stretch/side
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