07 Aug CrossFit WOD, August 8, 2018
Posted at 20:00h
in Work out of the day
08/08/2018
Warm-up
Weightlifting
Power Snatch (Weight)
EMOM 16:
ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause
ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause
Metcon
Metcon (Time)
3 Rounds of Barbell Complex of:
8 Deadlifts (95, 63)
8 Hang Power Cleans
8 Thrusters
8 Back Squats
8 Goodmornings
8 Bent-over Rows
Rest 2:00
8 Deadlifts (95, 63)
8 Hang Power Cleans
8 Thrusters
8 Back Squats
8 Goodmornings
8 Bent-over Rows
Rest 2:00
Complexes are a great way to burn fat and build muscle. Loading is intended to be light as all reps are done without dropping the bar so go lighter than you think.
Butt Kicks up and back
Power Skips up and back
Leg Swings 10 front to back 10 side to side
Spider Man Lunge 2 x per leg
90 Degree Hip Rotation