Sunday, July 7th: Sunday WOD with Foust!

6
Jul

Sunday, July 7th: Sunday WOD with Foust!

Alpine CrossFit – CrossFit

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Weightlifting

E3MOM x 5 Sets (15:00)

Power Clean + Hang Clean Double (1&1 x 2)

*Building Sets from 50% Clean Max

Power Clean + Hang Clean (2-2-2-2-2)

Metcon

Metcon (4 Rounds for time)

Complete 4 rounds:

Each round consists of 3 cycles of the following:

Front Squats @ 75% of 1 RM – 2 Reps

40 lb Balls Slams – 10 Reps

10′ Rope Climb – 2 Reps (No Jump; Secure Foot Hook with Hands at Head Level then climb)

*Rest 2 minutes betweeen rounds.

Post fastest & slowest rounds to comments.
Performance: Complete 4 rounds:

Each round consists of 3 cycles of the following:

Goblet Squat Jumps (53/35)- 3 Reps

SlamBalls (Moderate Weight) – 10 Reps

Lying Rope Climb to Standing- 3 Reps (Control Climb Back Down)

*Rest 2 minutes betweeen rounds.

Post fastest & slowest rounds to comments.