08 May CrossFit WOD, May 9, 2020
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Warm-up
AMRAP X 5 MINUTES
200m Row or 100m Run
30 Mountain Climbers
20 Jumping Jacks
10 Plate or 10 DB Deadlifts
200m Row or 100m Run
30 Mountain Climbers
20 Jumping Jacks
10 Plate or 10 DB Deadlifts
Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS
20 DB Front Rack Lunges
1:30 Plank Hold
20 DB Front Rack Lunges
1:30 Plank Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
(Score is Cals)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
AMRAP x 14 MINUTES
200m Run
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
(Score is Rounds + Reps)