12 Aug CrossFit WOD, August 13, 2018
Posted at 20:00h
in Work out of the day
08/13/2018
Warm-up
Weightlifting
Front Squat (Weight)
1) Front Squat: 1RM. Rest 2:00-3:00
– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work
– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work
Warm-up
2) Metcon Prep:
2 Rounds at game speed.
4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed.
2 Rounds at game speed.
4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed.
Metcon
Metcon (Time)
For time:
21-15-9
Power Cleans (135, 93)
Bar Facing Burpees
21-15-9
Power Cleans (135, 93)
Bar Facing Burpees
Auxiliary Work
Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s
Butt Kicks up and back
Spider Man Lunge 2 x per leg
6 Cooks Squats
Green Banded Glute Activation
then grab a barbell and complete:
3 Rounds of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Bird-dogs each side
*Add light weight after each round.