09 Sep CrossFit WOD, September 10, 2019
Posted at 20:00h
in Work out of the day
09/10/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Back Squat (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
AMRAP 17:
20 Air Squats
15 Calories on Rower (12 Calories)
10 DB Hang Power Snatch (50, 35) (5 Per Arm)
*One athlete completes a full round at a time.
RX+ = (70/50)
AMRAP 17:
20 Air Squats
15 Calories on Rower (12 Calories)
10 DB Hang Power Snatch (50, 35) (5 Per Arm)
*One athlete completes a full round at a time.
RX+ = (70/50)
5-3-1-5-3-1. Rest 2:00
Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.