02 Aug CrossFit WOD, August 3, 2018
Posted at 20:00h
in Work out of the day
08/03/2018
Warm-up
Weightlifting
Hang Power Clean (Weight)
1) Hang Power Clean: 1RM. Rest 2:00
Build to a max Hang Power Clean over the course
of 6-8 sets.
Beginner: 6 x 3 focusing on technique Rest 90s
Build to a max Hang Power Clean over the course
of 6-8 sets.
Beginner: 6 x 3 focusing on technique Rest 90s
Metcon
Metcon (Time)
4 RFT:
15 T2B
15 Hang Power Cleans (115, 73)
15 Push Press
15 Box Jumps (24, 20)
15 Overhead Squats
15 T2B
15 Hang Power Cleans (115, 73)
15 Push Press
15 Box Jumps (24, 20)
15 Overhead Squats
Rx+:(135, 95)
21 Min Cap
Auxiliary Work
3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead
20 Banded Pulldowns
15 Light DB Extensions to Forehead
Foam Roll Thoracic Spine for 60s
Then,
3 Rounds of:
4 Hang Muscle Cleans
4 Push Press
4 OHS
4 Hang Power Cleans
8 Yoga Push-ups
10s Side Plank each side
Rest 40-60s, add light weight.