03 Feb CrossFit WOD, February 4, 2019
Posted at 20:00h
in Work out of the day
2019-02-03 20:00:00.000000
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–>
02/04/2019
Warm-up
Weightlifting
Power Clean x1 Front Squat x 2 Split Jerk x 1 (Weight)
Every 2 Minues for 8 sets building
Metcon
This Metcon was last tested on 10/8/18
Southie (Time)
For time:
45 Deadlifts (155, 103)
30 Hang Power Cleans (155, 103)
15 Squat Cleans (155, 103)
45 Deadlifts (155, 103)
30 Hang Power Cleans (155, 103)
15 Squat Cleans (155, 103)
10 Min Cap
Auxillary Work
Banded Ab Pulldowns:
Accumulate 100 Reps. Rest as needed
Accumulate 100 Reps. Rest as needed
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight