20 Oct CrossFit WOD, October 21, 2019
Posted at 20:00h
in Work out of the day
10/21/2019
Warm-up
Weightlifting
Sumo Deadlift (Weight)
Sumo Deadlift: 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s
– Beginner: 5 x 5. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s
– Beginner: 5 x 5. Rest 2:00
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP
50 Cal Row
50 Wall Balls
50 STOH (115/83)
50 Box Jumps
Active Straight Leg Raises 3 x 45s each
Bird Dogs: 3 x 5 ea.
Then
Single Leg Glute Bridge: 3 x 5 ea. No rest.
Then
2 Rounds of
Tempo KB RDL: 3 x 3-5 Rest 20s.
10 Russian KBS