CrossFit WOD, August 14, 2018

CrossFit WOD, August 14, 2018

08/14/2018

Warm-up
Circle up ATHLETES!!!

10 Air Squats
10 Push ups
10 Sit Ups
10 Burpees

Then grab a barbell and a band and complete:
3 Rounds of:
2 Push Press
2 Push Jerks
2 Split Jerk
25 Banded Pulldowns
*Add light each + repeat adding weight each set. These can be done from the rack

Weightlifting
Split Jerk (Weight)
1) Split Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.

Metcon
Metcon (Weight)
EMOM 20:
Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk
Minute 2: 10/6 Strict Wide Grip Pull-ups
Minute 3: 10 Box Jumps (24, 20)
Minute 4: 10 KBS (53, 35) + 30 Double Unders
Minute 5: 50 Ft Jog
* If you perform all the movements Rx Put your KB weight in as your score and click the Rx button.

Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

Auxillary Work
Accumulate:
200 Banded Pull-aparts (40-50 per set)
100 KB Side Bends (50 each)