04 Oct CrossFit WOD, October 5, 2021
Posted at 20:00h
in Work out of the day
Tuesday
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
Power Clean x1 + Hang Power Clean x1 + Push Jerk ((1+1+1) x 2)
10-12 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again without dropping. This complex is completed unbroken all the way through for six total reps each set
Workout Prep
Workout Prep**
1 set
2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups
2 GHD’s (Parallel) + 3 Full GHD’s
3 Toes to Bar
1 set
2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups
2 GHD’s (Parallel) + 3 Full GHD’s
3 Toes to Bar
Metcon
Metcon (2 Rounds for reps)
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 GHD SIt Ups
6 Strict Handstand Push-Ups
18 GHD SIt Ups
-rest 2 Minute-
AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar