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CrossFit WOD, October 4, 2018

03 Oct CrossFit WOD, October 4, 2018

Posted at 20:00h in Work out of the day by
10/04/2018

Warm-up
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.

Weightlifting
Front Squat Box Squat (Weight)
EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM

Warm-up
Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.

Metcon
100% effort on this Benchmark workout
Tugboat (Time)
"Tugboat"
2 RFT:
25 Power Cleans (115, 73)
25 Bar Facing Burpees
Tugboat (Time)
"Tugboat"
2 RFT:
25 Power Cleans (115, 73)
25 Bar Facing Burpees

Auxiliary Work
Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.