22 Aug CrossFit WOD, August 23, 2018
Posted at 20:00h
in Work out of the day
08/23/2018
Warm-up
Weightlifting
Box Squats (Weight)
C) Strength (15:00 – 40:00)
1) Low Box Back Squat: 8 x 2 @65%, every 60s.
1) Low Box Back Squat: 8 x 2 @65%, every 60s.
Sumo Deadlift (Weight)
Sumo Deadlift: 4 x 3 @65%, every 60s.
– Reset on each rep.
– Reset on each rep.
Warm-up
Squat Clean: Build to Metcon weight in 3-4 sets. Rest 60s.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Squat Cleans (185, 123)
40 Double Unders.
4 Squat Cleans (185, 123)
40 Double Unders.
Rx+:(225, 153)
Auxiliary Work
100 KB Side Bends (50 each) (banded side bends if possible)
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,
Then,
2 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.