CrossFit WOD, August 9, 2018

08 Aug CrossFit WOD, August 9, 2018

Posted at 20:00h in Work out of the day by admin

08/09/2018

Warm-up

8 Round Tabata Double Unders/Dub Attempts
Then, spend
10 minutes warming up the WOD movements,
doing 2-5 reps per movement:
Pull-ups/Jumping Pull-ups
Push-ups
Air Squats
1 Rope Climb/RC scaling

Weightlifting

4 Rounds of:
9 Inverted Barbell Rows (supinated grip) https://www.youtube.com/watch?v=HbtWelwRD5Y
7 Bar Dips (partner assisted or scale to DB Bench Press)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

1 Rope Climbs
30/20 Push-ups
60 Double Unders
Rest 2:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run

Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)