10 Feb CrossFit WOD, February 11, 2019
Posted at 20:00h
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2019-02-10 20:00:00.000000
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–>
02/11/2019
Warm-up
Weightlifting
Back Squat (1 x 5)
Back Squat: Take 20 Minutes to buid to a 5RM. Rest 2:00-3:00 once you get heavy
Deadlift (Weight)
Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.
Metcon
Metcon (Weight)
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)
***If you performed the movements and used the Rx weight. Put your deadlift weight in as your score and click Rx or Rx+ if you did the extra reps
Auxillary Work
100 Glute Bridges
2 Rounds of:
10 Cook Squats w. OH Reach
10 Reverse Lunges (each)
10 Banded Goodmornings (squeeze glutes at top for a 1 ct)
Then,
2 Rounds of:
8 Bent-over rows
8 RDLs
8 Front Squats
8 Back Squats
8 Goodmornings
Rest 60-90s + add light weight.