29 May CrossFit WOD, May 30, 2018
Posted at 20:00h
in Work out of the day
05/30/2018
Warm-up
Weightlifting
20 Minutes to Complete both the box squats and deadlifts
Box Squats (Weight)
Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s.
– Use a 13-15" Box.
– Use a 13-15" Box.
Deadlift (Weight)
Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.
Metcon
Metcon (Time)
For time:
21 Deadlifts (225, 153)
30 Goblet Squats (70, 53)
100 Double Unders
21 Deadlifts (225, 153)
30 Goblet Squats (70, 53)
100 Double Unders
Rest 2:00
18 Deadlifts
20 Goblet Squats
75 Double Unders
Rest 2:00
15 Deadlifts
10 Goblet Squats
50 Double Unders
18 Minute Cap including the rest
3 Rounds w. a barbell
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Lateral Squats w. bar on back (cossack squat)
5 Back Squat
5 Goodmornings
5 Rows
Rest 40-60s, add light weight.