CrossFit CRUSH WOD for Jul 18,2018 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20180718 Daily Workout for Jul 18,2018 en-us Wed, 18 Jul 2018 00:00:00 MST Wed, 18 Jul 2018 17:51:48 MST CrossFit CRUSH WOD for Jul 18,2018 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20180718 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitcrush.net/images/htg_logo_rss.gif 39 31 Some sort of heavy and disfigured Nancy Wed,Jul 18,2018 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20180718 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20180718 Wed, 18 Jul 2018 00:00:00 MST Warm up - trainer's choice<br /><br />Strength/skill - 10 minutes<br />Take your time warming up your power clean to the WOD weight you will use. It should be pretty heavy. Take your time and do numerous reps at the lighter weight. Working on fast hips and good form.<br /><br />WOD<br />5 rounds<br />400m run<br />15 power cleans (185/125)<br /><br />Extra credit<br />50 cossack lunge holding a KB like you would for a goblet squat - good form. Don't go fast! you pick the weight and break up the 50 reps however you wish.