11 Aug CrossFit WOD, August 12, 2019
Posted at 20:00h
in Work out of the day
08/12/2019
Warm-up
Weightlifting
Sumo Deadlift (Weight)
Build to a 1 RM in 25 Min
rest 2-3 min between heavy sets
rest 2-3 min between heavy sets
Metcon
Simple Man (Time)
For time:
15-10-5
Power Cleans (155, 103)
Front Squat (155, 103)
8 min cap
15-10-5
Power Cleans (155, 103)
Front Squat (155, 103)
8 min cap
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)