CrossFit WOD, July 11, 2018

Dilly Dilly

Weightlifting
Build to Heavy set of 3

Warm-up
Run 400M
Then
With Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Mobility
PVC Pass Throughs – :30 Seconds

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Overhead Squat (3-3-3-3….)
Post heaviest set

Metcon
Dilly Dilly (AMRAP – Rounds and Reps)
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row