19 Aug CrossFit WOD, August 20, 2018
Posted at 20:00h
in Work out of the day
08/20/2018
Deadlift (Weight)
Touch n Go Deadlift: 5RM. Rest 2:00-3:00
Warm-up
2 Sets with a barbell + band:
10 RDLs
10 Green Banded Steps, 5 each way
15 Thoracic Rotations
Then,
3 Rounds of:
3 Power Snatch
3 OHS
3 Thrusters
3 Bird-dogs each side
Rest + add light weight
10 RDLs
10 Green Banded Steps, 5 each way
15 Thoracic Rotations
Then,
3 Rounds of:
3 Power Snatch
3 OHS
3 Thrusters
3 Bird-dogs each side
Rest + add light weight
Weightlifting
Warm-up
Power Snatch + OHS: Build to Metcon Weight in 3 sets. Rest 60s.
Metcon
Metcon (Time)
For time:
30 Power Snatch (115, 73)
30 Overhead Squats
30 Thrusters
10 Min Cap
30 Power Snatch (115, 73)
30 Overhead Squats
30 Thrusters
10 Min Cap
Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
Auxiliary Work
Accumulate:
150-200 Banded Pull-Throughs
60s L-Sit Hold or Hollow Hold or RKC Plank
*Superset the two. Complete big sets of 30-50 reps per set.
150-200 Banded Pull-Throughs
60s L-Sit Hold or Hollow Hold or RKC Plank
*Superset the two. Complete big sets of 30-50 reps per set.