18 Aug CrossFit WOD, August 19, 2019
Posted at 20:00h
in Work out of the day
08/19/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Back Squat (Weight)
Metcon
Devils Complex (AMRAP – Rounds and Reps)
Devils Complex"
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 93)
6 Hang Power Cleans
12 Front Rack Reverse Lunges (total)
12 Barbell Rows
*Rest as needed between rounds
*ALL done without dropping the bar
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 93)
6 Hang Power Cleans
12 Front Rack Reverse Lunges (total)
12 Barbell Rows
*Rest as needed between rounds
*ALL done without dropping the bar
5-4-3-2-1+. Rest as needed
Build to a 1RM