CrossFit WOD, August 8, 2018

CrossFit WOD, August 8, 2018


High Knees up and back
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

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

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

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.