13 Aug CrossFit WOD, August 14, 2019
Posted at 20:00h
in Work out of the day
08/14/2019
Warm-up
Weightlifting
Overhead Squat (Weight)
1) Overhead Squat: 5 x 4. Rest 90s.
– add weight each set
– add weight each set
RDL (Weight)
2a) Single Leg Barbell RDLs: 4 x 8 ea. Rest 30s.
– same weight across all sets
2b) Inverted Rows: 4 x 12. Rest 30s.
– same weight across all sets
2b) Inverted Rows: 4 x 12. Rest 30s.
Metcon
Metcon (Time)
5 Rounds for time
10 Box Jumps
20 Walking Lunges (95/63)
10 Hang Power Snatches (95/63)
10 Box Jumps
20 Walking Lunges (95/63)
10 Hang Power Snatches (95/63)
15 Min Cap
1 Min Row
20 S/L Glute Bridges (10 per side)
20 Banded Pull-aparts
20 Banded Pass Thru
10 Slow OHS
***start with PVC and move to barbell after one or two rounds