15 Aug CrossFit WOD, August 16, 2018
Posted at 20:00h
in Work out of the day
08/16/2018
Warm-up
Weightlifting
In 20 MInutes Complete
Box Squats (Weight)
1) Low Box Back Squat,
Moderate Stance:
8 x 2 @60%, every 60s.
– 12-13" Box
– These are intended to be done below parallel.
Moderate Stance:
8 x 2 @60%, every 60s.
– 12-13" Box
– These are intended to be done below parallel.
Sumo Deadlift (Weight)
Sumo Deadlift: 4 x 4 @60%, every 60s.
– Reset on each rep (not touch n go)
– Feet should be only 2" away from plates.
– Reset on each rep (not touch n go)
– Feet should be only 2" away from plates.
Metcon
Metcon
4 Rounds, not for time:
50 Ft. Single Arm Farmer Carry each side, AHAP.
30 Banded Pull-Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.
*Rest 2:00 Between rounds.
50 Ft. Single Arm Farmer Carry each side, AHAP.
30 Banded Pull-Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.
*Rest 2:00 Between rounds.
RDLs
Muscle Clean from below the knee
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row
Then,
Spider Man Lunge 2 x per side