WOD 06/30/17

Announcements

**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2**
Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class.

CrossFit 718 – A – CrossFit WOD

A1: Metcon (3 Rounds for reps)

3 RFQ of:

10 Each Alternating D.B. Floor Press With Glute Bridge/

10 Each Alternating D.B. Bent Over Row/

10 Paces Each Alternating Death March
Slightly Heavier Than 06/23/17, @21X1; Resting as needed.

D.B. Floor Press W/Bridge=

https://www.youtube.com/watch?v=FRB6Odaq4nE

D.B. Death March=

https://www.youtube.com/watch?v=2o_lal2jpQc

D.B. Bent Over Row=

https://www.youtube.com/watch?v=ZXpZu_fmheU

– 3 Minute Cap

A2: Metcon (3 Rounds for reps)

3 RFQ of:

10 HRPU/

5 Strict Chin Up/

5 K2E/

10 Calorie Row (8/5)
@80% Effort

– 4 Minute Cap

B: Bench Press (5@65 + 5/5@75 + 5/5/5@85% (TM + 5-10#))

Base % off of Training Max + 5-10#’s= 1Rm X .85% of most recent 1Rm From 03/28/17. Take TM and multiply by corresponding %. @20X1; Rest 60-120 Between Sets

C: Weighted Pull-ups (12 Minutes To A 5Rm )

Build to a Heavy set 5 reps @20X1; Rest as needed Between Sets.

-12 Minute Cap

D: Deadlift (5@65 + 5/5@75 + 5/5/5@85% (TM + 10-20#’s))

Base % off of Training Max + 10-20#= 1Rm X .85% of most recent 1Rm

(if its been a long time since you have attempted a heavy single base your #’s off of 85% of your lifetime best Deadlift.)

Take TM and multiply by corresponding %. @20X1; Rest 90-180 Seconds Between Sets