29 Oct CrossFit WOD, October 30, 2018
Posted at 20:00h
in Work out of the day
10/30/2018
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200 Meter Run
15 S20H (115, 73)
15 Box Jumps (24, 20)
Rest 4:00
200 Meter Run
15 S20H (115, 73)
15 Box Jumps (24, 20)
Rest 4:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200 Meter Run
15 Hang Power Cleans (115, 73)
15 Wallballs (20, 14)
200 Meter Run
15 Hang Power Cleans (115, 73)
15 Wallballs (20, 14)
Rx+:(135, 93) (30, 20)
Auxiliary Work
KB Hammer Curls: 3 x 10-12. Rest 60s.
Then grab boxes + barbells + medballs
3 Rounds of:
6 Hang Muscle Cleans
6 Push Press
6 Step-ups (round two switches to box jumps w. step down)
6 Wallballs
*Rest 60s + repeat at a faster pace. Add lightweight to the barbell.
Then,
Perform 1 More round with the weight you plan on using in the Metcon.