03 Aug CrossFit WOD, August 4, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Shoulder Press (Weight)
3 Shoulder Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
Workout Prep
20 Sec. Assault Bike (workout pace)
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up
Metcon
Metcon (Time)
4 rounds
24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups
24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups
Time Cap 18 Minutes
30-sec assault bike (easy pace)
5 Single Arm DB Strict Press (each side)
3-inch worms + extra pushup
5 Kipping Pull-ups