14 Aug CrossFit WOD, August 15, 2019
Posted at 20:00h
in Work out of the day
08/15/2019
Warm-up
Weightlifting
Box Squats (Weight)
Wide Stance Box Squat: 5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s.
Auxillary Work
Seated Dynamic Box Jumps: 6 x 3, every 60s.
Metcon
Metcon (Time)
For time:
50 Deadlifts (225, 155)
100 Air Squats
50 straight leg raises
200 Dubs
50 Deadlifts (225, 155)
100 Air Squats
50 straight leg raises
200 Dubs
18 Min Time Cap
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
3 Rounds
20 Single Leg Glute Bridges each side with a 2-second pause at the top
15 Banded Green Band Walks (Left then Right)
10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats
5 Squat Jumps