18 Aug CrossFit WOD, August 19, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Shoulder Press (Weight)
6 x 2 @ 85%
Every 2 MInutes
Every 2 MInutes
Workout Prep
Workout Prep**
1 set
5/4 Calorie Bike (together)
5 Synchro Hand release Push-Ups
1 Sandbag over box (Workout weight and box height)
1 set
5/4 Calorie Bike (together)
5 Synchro Hand release Push-Ups
1 Sandbag over box (Workout weight and box height)
Metcon
Metcon (3 Rounds for reps)
Teams of 2
3 sets
20/15 Calorie Assault Bike or 24/20 Cal Row (each – two bikes or rowers)
20 Synchro Hand Release Push-ups
20 Sandbag over box (48/42)
-Rest 2:00 between sets-
*Teams have two bikes or rowers and will work at the same time
*Sandbag reps are split
3 sets
20/15 Calorie Assault Bike or 24/20 Cal Row (each – two bikes or rowers)
20 Synchro Hand Release Push-ups
20 Sandbag over box (48/42)
-Rest 2:00 between sets-
*Teams have two bikes or rowers and will work at the same time
*Sandbag reps are split
30-sec assault bike
7-floor plate press
5 Sandbags over box (lightweight – focus on transition)
.
– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –