05 Dec CrossFit WOD, December 6, 2018
Posted at 20:00h
in Work out of the day
12/06/2018
Warm-up
Weightlifting
Box Squats (Weight)
Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday
– Same Box as Monday
Warm-up
Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
3 Deadlifts (225, 153)
3 Box Jumps
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..
3 Deadlifts (225, 153)
3 Box Jumps
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..
Auxillary Work
Banded Pull-Throughs: 4 x 20. Rest 60s.
Then,
3 rounds
5 RDLs
5 Sumo Stance RDL’s
5 Front Squats
5 Rev Lunges each leg
5 Goodmornings
5 Bent Over Rows
Rest 60 seconds then add light-weight