06 Oct CrossFit WOD, October 7, 2019
Posted at 20:00h
in Work out of the day
10/07/2019
Warm-up
Weightlifting
Power Clean (Weight)
Power Clean: Build to a heavy double in 9 sets. Rest
2:00.
– Reset on each rep
2:00.
– Reset on each rep
Split Squat (Weight)
Barbell Split Squats – Back Rack: 4 x 6 ea. Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
– 3 sets to build in weight
– 4 sets with a challenging weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Cals on Rower
10 Power Cleans (95/63)
10 HSPU
Hip Flexor Stretch (Couch Stretch ) x 45s each side
Bird Dogs: 3 x 5 ea.
Banded Glute Bridge: 3 x 5. Rest 30s.
Then
3 Rounds of:
5 Tempo Goblet Squats
5 KB RDLs