21 Aug CrossFit WOD, August 22, 2019
Posted at 20:00h
in Work out of the day
08/22/2019
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
1 x 5 @50%,
1 x 4 @60%,
1 x 3 @70%,
1 x 3 @80%,
3 x 3 @85%.
Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
1 x 5 @50%,
1 x 4 @60%,
1 x 3 @70%,
1 x 3 @80%,
3 x 3 @85%.
Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
Metcon
Metcon (Time)
2 Rounds
30 Wall Balls
30 KBS
20 Wall Balls
20 KBS
10 Wall Balls
10 KBS
Rest 3 minutes between rounds
30 Wall Balls
30 KBS
20 Wall Balls
20 KBS
10 Wall Balls
10 KBS
Rest 3 minutes between rounds
1 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs > Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 RDL
8 Front squats
8 Goodmornings
5 Back Squats