12 May CrossFit WOD, May 13, 2019
Posted at 20:00h
in Work out of the day
05/13/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Sumo Rack Deadlift (Weight)
Metcon
Tombstone (Time)
"Tombstone"
For time:
30 Back Squats (225, 153)
50 Russian KBS (70, 53)
30 Calorie Bike (24 Calories ladies)
Rx+:(275, 183)
For time:
30 Back Squats (225, 153)
50 Russian KBS (70, 53)
30 Calorie Bike (24 Calories ladies)
Rx+:(275, 183)
Beginner: Build to a challenging set of 3 if form permits.
2) Warm-up Back Squats & Russian KBS