30 Aug CrossFit WOD, August 31, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
3 Back Squats x 3 sets @85% of 1RM
Every 3 minutes
Every 3 minutes
Workout Prep
1 set
15 Sec. Assault Bike (Workout Pace)
4 Dumbbell Snatch
2 Burpee Box Jump Overs
15 Sec. Assault Bike (Workout Pace)
4 Dumbbell Snatch
2 Burpee Box Jump Overs
Metcon
Metcon (4 Rounds for reps)
Every 5:00 (4 sets)
18/14 Calorie Assault Bike
12 Alternating Dumbbell Snatch (70/50)
6 Burpee Box Jump Over (30/24)
18/14 Calorie Assault Bike
12 Alternating Dumbbell Snatch (70/50)
6 Burpee Box Jump Over (30/24)
Target time each set: Sub 2:30
* Time cap each set: 3:30
30-sec assault bike
20 plate hops
8 Dumbbell Snatch (focus on transition – lightweight)
3 Up downs
3 Box Step-ups (each side)