02 Dec CrossFit WOD, December 3, 2018
Posted at 20:00h
in Work out of the day
12/03/2018
Warm-up
Weightlifting
Box Squats (Weight)
Wide Stance Back Squat Box Squat:
3RM. Rest 2:00 –
15" Box
3RM. Rest 2:00 –
15" Box
Metcon
Gameday (2 Rounds for reps)
For total time:
30 Front Squats (155, 103)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 103)
30 Lateral Burpees
*Score = splits for each section. 8 Minute Cap for each section
30 Front Squats (155, 103)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 103)
30 Lateral Burpees
*Score = splits for each section. 8 Minute Cap for each section
Auxillary Work
Single Leg Glute Bridge 4 x 10 each. Rest 30s. *With miniband if possible
Butt Kickers
Side Shuffle
Air Squat then side lunge
Inch Worms
Bear Crawl
Then, 2 sets of "glute work"
10 Banded Good Mornings
10 Bird Dogs (5 each)
10 Glute Bridges