08 Aug CrossFit WOD, August 9, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Deadlift (Weight)
5 Sets of 4 @ 80%
Every 2 Minutes
Every 2 Minutes
Workout Prep
3 sets
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)
Metcon
Metcon (Time)
3 rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 18/15 Cal Row
9 Clean and Jerks (135/95)
21 Toes to Bar
15/12 Calorie Assault Bike or 18/15 Cal Row
9 Clean and Jerks (135/95)
30-sec assault bike (easy pace)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –