21 Oct CrossFit WOD, October 22, 2018
Posted at 20:00h
in Work out of the day
10/22/2018
Warm-up
Weightlifting
Back Squat (Weight)
Clusters are "intra-set rest" meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times.
4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set of 2.2.2.
Metcon
Metcon (Time)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
Last done on 7/19
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
Last done on 7/19
Auxiliary Work
5 Minutes of Recovery Work ie.
Light row, jog, or bike.
Light row, jog, or bike.
Butt Kicks up and back
Inch worms (half distance + jog the rest)
Broad Jumps one way
20 Jumping Jacks
10 Banded Air Squat
10 Banded Glute Ham Bridges