01 Aug CrossFit WOD, August 2, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Bench Press (Weight)
3 Bench Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
Workout Prep
Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –
Metcon
Metcon (Time)
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
20 Min Cap
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)