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Monday July 23rd

22
Jul

Monday July 23rd

Warm Up-
5 Minutes to bike, stretch or row
5 after the hour, meet at the board, go over the wod

Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm.
Emom
0-2 Minutes 10 Power Position Power Cleans
2-4 Minutes 8 Hang position Power Cleans
4-6 Minutes 8 Power cleans from the shin
6-8 minutes- 10 reps of dip drive press (push press)

8-21 Minutes Build up to a max of this complex (CLOCK IS RUNNING 13 Minutes to find this)
1 Power clean + 3 Push Press

WOD

21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.


Related:
CrossFit WOD 180118 Tips With Rory McKernan
The Push Press
The Power Clean

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.

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