07 Aug CrossFit WOD, August 8, 2019
Posted at 20:00h
in Work out of the day
08/08/2019
Warm-up
Weightlifting
Box Squats (Weight)
1) Wide Stance Box Squat: 5 x 5 @65% of Monday’s 3RM or 55% of 1RM Back Squat, every 90s.
Auxillary Work
KB Squat Jumps: 4 x 5. Rest 60s.
– max height on each rep
– max height on each rep
Metcon
Metcon (Time)
For time:
10-8-6-4-6-8-10
Front Rack Reverse Lunges (115, 73) (total reps)
Bar Facing Burpees
10-8-6-4-6-8-10
Front Rack Reverse Lunges (115, 73) (total reps)
Bar Facing Burpees
15 Min Cap
Auxillary Work
1-Arm DB Rows: 4 x 10 ea. Rest 60s.
20 Single Leg Glute Bridges (10 per side)
15 Banded Green Band Walks (Left then Right)
10 TEMPO (2 second down + 2 second at bottom + explode up) Goblet Squats
5 Squat Jumps