06 May CrossFit WOD, May 7, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
1 set (each)
20 sec. Assault Bike
5 Burpee Box Jump Overs
1 Power Snatch (at workout weight)
20 sec. Assault Bike
5 Burpee Box Jump Overs
1 Power Snatch (at workout weight)
Metcon
Metcon (Time)
For Time:
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
9 Minutes Cap
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
9 Minutes Cap
Auxillary Work
3 Rounds
20 GHD Hip Extensions
10 Sandbag Stepback Lunges (each side) (Hold sandbag in front rack position)
10 Sandbag Squats (Hold in the front rack position)
* Start with a light/sandbag/Med-Ball and add weight if athletes feel comfortable *
20 GHD Hip Extensions
10 Sandbag Stepback Lunges (each side) (Hold sandbag in front rack position)
10 Sandbag Squats (Hold in the front rack position)
* Start with a light/sandbag/Med-Ball and add weight if athletes feel comfortable *
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Snatches (empty bar – build across sets)