Tuesday WOD 24-7-18
July 23rd, 2018
Tuesday WOD 24-7-18
HomeFront will post two/three WOD Options:
- Open - Those that want to compete RXD in The CrossFit Games – Open Workouts.
- Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
- Fitness - Is for beginners and our members who want to be fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.
OPEN
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (70/47.5kg)
10 Chest to Bar Pull-ups
PERFORMANCE
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (70/47.5kg)
10 Pull-ups
FITNESS
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (47.5/35kg)
10 Pull-ups
2019 OPEN ATHLETES
Deload Week
1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates
2. Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%
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