12 Aug CrossFit WOD, August 13, 2019
Posted at 20:00h
in Work out of the day
08/13/2019
Warm-up
Weightlifting
Floor Press (Weight)
DB Floor Press – neutral grip:
5 x 6. Rest 60s.
– take 2 warm-up sets to build in weight, then 5 "work sets" of 6 with the same challenging weight.
5 x 6. Rest 60s.
– take 2 warm-up sets to build in weight, then 5 "work sets" of 6 with the same challenging weight.
Metcon
Metcon (Time)
Every 5:00 x 4 Sets:
20 DB Snatch (50, 35) (10 ea)
100 Meter Run
20 KBS (53, 35)
100 Meter Run
20 Ring Rows
20 DB Snatch (50, 35) (10 ea)
100 Meter Run
20 KBS (53, 35)
100 Meter Run
20 Ring Rows
** Score is your slowest time
Auxillary Work
KB Curls: 4 x 10. Rest 60s.
Then,
With a light KB, perform the following x 10 reps each.
1-Arm Russian KB Swing – R
1-Arm Russian KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L