WOD 0719

Fitness / WOD

For time. Score: your time.

Division

1000 m Row monostructural

50 Thruster 45 lbweightlifting

30 Pull-up gymnastics

750 m Row monostructural

25 Thruster 45 lbweightlifting

15 Pull-up gymnastics

500 m Row monostructural

15 Thruster 45 lbweightlifting

9 Pull-up gymnastics

Works: lats, quadriceps, shoulders · also biceps, middle back, calves, glutes, hamstrings, lower back

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 9

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.