05 Aug CrossFit WOD, August 6, 2018
Posted at 20:00h
in Work out of the day
08/06/2018
Warm-up
Weightlifting
Split Jerk (Weight)
1) Jerk: 6 x 3 @75% of 7/27, every 90s.
– Or use a moderate weight
– Reset one each rep
– Or use a moderate weight
– Reset one each rep
Warm-up
2) Metcon Prep:
2 Rounds of:
8 KBS
8 T2B or Knee Lifts
2 Rounds of:
8 KBS
8 T2B or Knee Lifts
Metcon
Metcon (Time)
4 RFT:
500 Meter Row
15 T2B
30 KBS (53, 35)
Rest 2:00
500 Meter Row
15 T2B
30 KBS (53, 35)
Rest 2:00
24 min cap
Auxiliary Work
Banded Hammer Curls: 3 x 15-20. Rest 60s.
Then,
3 Sets of:
3 Strict Press
2 Push Press
1 Jerk
15 Banded Pull-aparts
10s RKC Plank
5 Yoga Push-ups
*Add light after each set