CrossFit WOD, July 24, 2024

CrossFit – Wed, Jul 24

Warm-up

Line Drills 0:20 each

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CT Barbell Flow :15 – :20 each

Specific Warm-up

Power Clean

Deadlift

Strength

Deadlift (3×3)

Deadlift

On the 3:00 x 3 Sets:

3 Deadlifts

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* 5 Second Negative

* Build In Weight

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Metcon

Storm Clouds (Time)

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

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Barbell: (155/105)

‍Rx+ (205/145)

Time Cap: 15 Minutes

Accessory

Leg Accessories (Checkmark)

Lethal Legs

A) 3×16 Back Rack Step Back Lunges (8 Each Leg)

B) Accumulate 3 Minute Wall Sit

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between (A) Sets

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