20 May CrossFit WOD, May 21, 2018
Posted at 20:00h
in Work out of the day
05/21/2018
Warm-up
Weightlifting
Power Snatch x1 Snatch x 1 OHS x 1 (Weight)
Power Snatch + Squat Snatch + Overhead Squat: Work up to a challenging load in 8 sets of 1 PS, reset + 1 Squat Snatch + 1 OHS. Rest 90s between sets.
Metcon
Metcon (2 Rounds for reps)
3 RFT:
15 Calorie Row
15 Thrusters (95, 63)
15 Calorie Row
15 Thrusters (95, 63)
Rest 5:00
3 RFT:
15 OHS (95, 63)
15 Calorie Assault Bike or Row
Auxillary Work
1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) Zottaman Curls: 3 x 10. Rest 30s.
1b) Zottaman Curls: 3 x 10. Rest 30s.
https://youtu.be/lq4HILmZEtA
Butt Kicks
Lunge Complex each side
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Band Walks x 10 steps each direction