21 Oct CrossFit WOD, October 22, 2020
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Strength
Clean x1 Front Squat x2 Split Jerk x2 (Weight)
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
2 ROUNDS
20 POWER CLEANS (135/93)
20 PUSH UPS
20 FRONT SQUATS
20 PULL UPS
20 STOH
20 TTB
ALL SETS BETWEEN 65-80% OF YOUR JERK