15 May CrossFit WOD, May 16, 2018
Posted at 20:00h
in Work out of the day
05/16/2018
Warm-up
Weightlifting
Box Squats (Weight)
) Wide Stance Box Squat: 8 x 3 every 60s.
– Use 50-55% of your Back Squat Max.
– Use 50-55% of your Back Squat Max.
Metcon
Metcon Prep
a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s.
a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Power Snatches (115, 73)
10 T2B
15 Wallballs (20, 14)
Rx+:(135, 93)
5 Power Snatches (115, 73)
10 T2B
15 Wallballs (20, 14)
Rx+:(135, 93)
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
10 Rolling V stretch
10 Lateral Cossack Squats
20-30s Banded Ankle Distractions each.