28 Oct CrossFit WOD, October 29, 2021
Posted at 20:00h
in Work out of the day
Friday
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
Weightlifting
Clean and Jerk (Weight)
Metcon
Metcon (Time)
4 Rounds for Time
400 Meter Run
12 Deadlifts (135/93)
12 Hang Power Cleans
12 Shoulder to Overhead
400 Meter Run
12 Deadlifts (135/93)
12 Hang Power Cleans
12 Shoulder to Overhead
(Round 2 the reps go to 9, Round 3 they go to 6 and Round 4 they go to 3)
1 C and J @ 75-85%