28 Aug CrossFit WOD, August 29, 2019
Posted at 20:00h
in Work out of the day
08/29/2019
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
1 x 4 @60%,
1 x 4 @70%,
1 x 3 @80%,
1 x 3 @85%,
2 x 3 @90%.
Rest 2-3:00
*Rest 3:00 between sets of 90%
1 x 4 @60%,
1 x 4 @70%,
1 x 3 @80%,
1 x 3 @85%,
2 x 3 @90%.
Rest 2-3:00
*Rest 3:00 between sets of 90%
Metcon
Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 153)
30 Lateral Burpees
30 Calorie Bike
30 Deadlifts (225, 153)
30 Lateral Burpees
9 Min Cap
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs to Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 Romanian Deadlift
8 Front squats
8 Goodmornings (wide stance)
5 Tempo back squats