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CrossFit WOD for 7/6/2015

July is in full swing.  The heat will be here and we can only hope for a few weeks of “less” rain.  There is a lot going on this month.  The July 2015 CrossFit Fundamentals Course starts today.  We will have another partner wod on Saturday morning in a few weeks.  The 2015 Reebok CrossFit Games start during the week of July 19th-26th.  Finally, right after July, August 1st is the 2015 Summer Showdown at CrossFit Athletics.  This summer is a partner competition.  Industrial Athletics will be represented by 5 teams.

We are starting our July Strength program.  We return to thrusters this month.  We worked through heavy thrusters back in April (4 months ago).  So, this is the first lift to repeat in 2015.  Make sure you check your weights from April to see if you are getting stronger.

CrossFit WOD for 7/6/2015:

Strength:
Thrusters
8, 8, 8, 8, 8

MetCon:
3 Rounds For Time:
Run 500m
15 Burpees
15 Shoulder to overhead (95/65)

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds For Time:
    Run 500m
    15 Burpees
    15 Shoulder to overhead (75/55)

    Brass:
    3 Rounds For Time:
    Run 500m
    10 Burpees
    10 Shoulder to overhead (75/55)

    Bronze:
    3 Rounds For Time:
    Road Sprint
    10 Burpees
    10 Shoulder to overhead (55/35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds For Time:
    Run 500m
    15 Burpees
    15 Shoulder to overhead (75/55)

    Brass:
    3 Rounds For Time:
    Run 500m
    10 Burpees
    10 Shoulder to overhead (75/55)

    Bronze:
    3 Rounds For Time:
    Road Sprint
    10 Burpees
    10 Shoulder to overhead (55/35)