09 Oct CrossFit WOD, October 10, 2019
Posted at 20:00h
in Work out of the day
10/10/2019
Warm-up
Weightlifting
Back Squat (Weight)
6 x 3 @70% of Back Squat, every 90 Sec
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
DB Hang Squat Cleans (50, 35)
DB Hang Squat Cleans (50, 35)
Rest 3:00
AMRAP 3:
DB Single Arm Push Press. Alt arms evenly
(50, 35)
Rest 3:00
AMRAP 3:
DB Hang Squat Clean + Thruster (50, 35)
*Score = total reps achieved for all three AMRAPs combined
Active Straight Leg Raises: 3 x 5 ea.
Bird Dogs: 3 x 5 ea.
Then
2 Rounds of:
Banded Glute Bridge x 10
Green Band Walk x 10 left + right
Then
Review + perform 3-5 reps of each with a light weight
– DB Hang Squat Cleans
– DB Single Arm Push Press
– DB Hang Squat Clean + Thruster