23 Aug CrossFit WOD, August 24, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Shoulder Press (Weight)
4 x 6 @ 80%
Every 2:30
Every 2:30
Workout Prep
10 second Assault Bike (Ramp it up)
3 Power Snatch (At workout weight)
10 second Assault Bike (Ramp it up)
2 Power Snatch
3 Power Snatch (At workout weight)
10 second Assault Bike (Ramp it up)
2 Power Snatch
Metcon
Metcon (Time)
21-15-9*
Calories Assault Bike or Row
Power Snatch (105/75)
Calories Assault Bike or Row
Power Snatch (105/75)
TIme Cap 12 Minutes
30-sec bike (easy pace)
10 Alternating Dumbbell Snatch
5 Deadbugs (each side)
5 Shoulder Press (empty bar – build across)