CrossFit Multiply WOD for Jul 23, 2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190723 Daily Workout for Jul 23, 2019 en-us Tue, 23 Jul 2019 00:00:00 MST Tue, 23 Jul 2019 22:26:07 MST CrossFit Multiply WOD for Jul 23, 2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190723 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitmultiply.com/images/htg_logo_rss.gif 39 31 Tuesday July 23 2019 Nowhere Fast Tue, Jul 23, 2019 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190723 https://crossfitmultiply.com/index.asp?page=results&pageid=1&startdate=20190723 Tue, 23 Jul 2019 00:00:00 MST Tuesday July 23 2019<br /><br />Gymnastic Focus Work<br />Not for Time:<br />1:00 Light Bike or row or run + 12 Strict Pull-Ups RX+ 60% Max Ring MU<br />1:00 “ + 12 Strict Ring Dips<br />1:00 “ + 9 Strict Pull-Ups RX+ 50% Max Ring MU<br />1:00 “ + 9 Strict Ring Dips<br />1:00 “ + 6 Strict Pull-Ups RX+ 40% Max Ring MU<br />1:00 “ + 6 Strict Ring Dips<br /><br />Power Clean<br />5 Sets of the Complex:<br />1 Hang Clean Pull<br />1 Hang Power Clean<br />1 Clean Pull<br />1 Power Clean<br /><br />Set #1 - 60% of 1RM Power Clean<br />Set #2 - 64% of 1RM Power Clean<br />Sets #3+4+5 - 68% of 1RM Power Clean<br /><br />https://www.youtube.com/watch?v=KwYJTpQ_x5A<br /><br />WOD:<br />'Nowhere Fast'<br />For Time, with a 9:00 Time Cap:<br />50 Power Cleans<br />*On the Minute - 5 Toes to Bar<br />RX 135/95 lb RX+ 155/105<br />The workout starts with 5 Toes to Bar.<br /><br />Midline Conditioning<br />4 Rounds:<br />250m Row<br />12 wall ball situps