02 Oct CrossFit WOD, October 3, 2019
Posted at 20:00h
in Work out of the day
10/03/2019
Warm-up
Weightlifting
Snatch (Weight)
Squat Snatch:
10 x 2. Rest 60-90s.
– Add weight each set or focus on technique.
10 x 2. Rest 60-90s.
– Add weight each set or focus on technique.
Metcon
The Departed (AMRAP – Reps)
In a 5 Minute Window:
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then with a Band
10 Pass-Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side