13 Aug CrossFit WOD, August 14, 2018
Posted at 20:00h
in Work out of the day
08/14/2018
Warm-up
Weightlifting
Split Jerk (Weight)
1) Split Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.
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.
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)
200 Banded Pull-aparts (40-50 per set)
100 KB Side Bends (50 each)
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