22 May CrossFit WOD, May 23, 2019
Posted at 20:00h
in Work out of the day
05/23/2019
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)
Warm-up
Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.
Metcon
Fool in the Rain (Time)
"Fool in the Rain"
For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (225, 153)
Rx+:(275, 183) (30, 20 Medball)
For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (225, 153)
Rx+:(275, 183) (30, 20 Medball)
10 Min Cap
Run 400 Meters w. a medball passing it back and forth.
Then on your own,
2 Rounds of:
10 Wall balls
10 Medball cleans
10 Green Band Walks Each direction
10 Glute Bridge with a 2 count hold at top
10 Banded Pull-apart