17 Oct CrossFit WOD, October 18, 2018
Posted at 20:00h
in Work out of the day
10/18/2018
Warm-up
Weightlifting
Clean (Weight)
1.1.1
Every 2:30 Minutes for 7 Sets with a 10 Sec rest between reps. at between 70-80%
Every 2:30 Minutes for 7 Sets with a 10 Sec rest between reps. at between 70-80%
Metcon
Adrenaline (AMRAP – Reps)
Adrenaline"
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 93)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 93)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
Last done on 7/23
Then,
8 Minutes of:
10 Reverse Lunges in place (5 each)
8 Birddogs (4 each)
6 RDLs with an empty bar
4 Squat Cleans w. empty bar
Rest as needed.