06 Aug CrossFit WOD, August 7, 2018
Posted at 20:00h
in Work out of the day
08/07/2018
Warm-up
Weightlifting
Rack Deadlift (Weight)
1) Conventional Rack Deadlift: In 20 Minutes work to a 1RM. Rest 2:00 between sets. Attempt 8-10 sets
– Set so bar is just below your knees
Warm-up
2) Power Clean + Front Squat: Work up to Metcon Weight
Metcon
Metcon (Time)
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
Auxillary Work
Dimel Deadlifts: 3 x 30@30% of Rack Deadlift. Rest 30s.
*After each set complete 20s RKC Plank
*After each set complete 20s RKC Plank
then:
With a barbell 3 sets:
3 Deadlifts from below knee
3 Muscle Cleans
3 Front Squats
3 Power Clean
3 RDLs
10 Total Birddogs in between sets. Add weight each set.