31 Jul CrossFit WOD, August 1, 2019
Posted at 20:00h
in Work out of the day
08/01/2019
Warm-up
Warm Up 1
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Weightlifting
Box Squats (Weight)
Auxillary Work
KB Squat Jumps:
4 x 5. Rest 60s.
– max height on each rep.
4 x 5. Rest 60s.
– max height on each rep.
Metcon
Metcon (Time)
3 Rounds for total time:
20 Deadlifts (225, 153)
20 T2B
Rest 2:00
16 Min Cap
20 Deadlifts (225, 153)
20 T2B
Rest 2:00
16 Min Cap
5 x 5 @ 60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s