Tuesday July 17th – Train Harder CrossFit

Warm up- A LOT to do today.. don’t be late, do not fall behind
3 Rounds
20 pass throughs
10 wall balls
Run 200
Keep your wall ball out at the front of the room

Grab a bar-quick review of push press
20 Push presses as a class
Strength-
14 minutes to compete 5 sets of 3 moderate/heavy (85 to 90 percent) push press
Thats a set every 2 minutes.. let’s keep moving.

5 Minutes review of med ball clean as a class

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
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Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball