01 Aug CrossFit WOD, August 2, 2018
Posted at 20:00h
in Work out of the day
08/02/2018
Warm-up
Weightlifting
Front Squat (Weight)
EMOM 6: 3 Front Squats @75-80%.
– No Pause this week
right into
EMOM 3: 5 RDLs @same weight as Front Squat.
– No Pause this week
right into
EMOM 3: 5 RDLs @same weight as Front Squat.
Metcon
Metcon (3 Rounds for reps)
AMRAP 20 in teams of 2:
0:00-10:00
Max 100 Ft. Trips of Farmer Carries (70, 53)
10:00-15:00
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks
15:00-20:00
Max Reps
10 Front Rack Reverse Lunges (total) (115, 73)
10 Burpees
*One person works at a time
0:00-10:00
Max 100 Ft. Trips of Farmer Carries (70, 53)
10:00-15:00
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks
15:00-20:00
Max Reps
10 Front Rack Reverse Lunges (total) (115, 73)
10 Burpees
*One person works at a time
3 Rounds
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.