09 Aug CrossFit WOD, August 10, 2019
Posted at 20:00h
in Work out of the day
08/10/2109
Warm-up
Metcon
Metcon (Time)
For time with a partner:
"Buy in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall Balls (20, 14)
30 Snatches (135, 93)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
"Buy in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall Balls (20, 14)
30 Snatches (135, 93)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
Rx+:(30, 20) (155, 103) (Add 20 Ring Muscle-ups)
Auxiliary Work
DB Hammer Curls: 4 x 10. Rest 60s.
With a band
30-second pigeon pose each side
20 Banded Pulldowns
10 Slow Band OHS – band overhead as if it was a barbell
-Part B
1 Round with a PVC and 1 Round with barbell
5 Hang muscle snatch
5 Hang power snatch
5 slow OHS
5 Power snatch from mid-shin + ohs
5 Squat snatches