20 Aug CrossFit WOD, August 21, 2019
Posted at 20:00h
in Work out of the day
08/21/2019
Warm-up
Metcon
Metcon (AMRAP – Reps)
EMOM 25:
Minute 1: 40s Box Jumps (24, 20)
Minute 2: 40s Calorie Row, Bike
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)
Minute 5: 40s Double Unders
Minute 1: 40s Box Jumps (24, 20)
Minute 2: 40s Calorie Row, Bike
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)
Minute 5: 40s Double Unders
* Score is total reps minus the carry. ( Don’t count the carry )
Auxillary Work
Tabata – 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank
1a) Alternating DB Curls
1b) RKC Plank
Then,
7 Minutes of:
20 Dubs/40 singles
10 Alternating Dumbbell snatch
200-meter row
10 Step up each side or Box jump step down
** Review Stone/Sandbag Carry