11 Sep CrossFit WOD, September 12, 2019
Posted at 20:00h
in Work out of the day
9/12/2019
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
Front Squat Box Squat (Weight)
Gymnastics
Box Jumps (Max reps)
Single Leg Box Jumps:
6 x 3 ea. Rest 60s after both sides complete.
Modified Version 5 Box Jumps to a challenging height
6 x 3 ea. Rest 60s after both sides complete.
Modified Version 5 Box Jumps to a challenging height
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
300 Meter Row
10 Power Snatches (115, 73)
10 Overhead Squats (115, 73)
300 Meter Row
10 Power Snatches (115, 73)
10 Overhead Squats (115, 73)
Auxillary Work
Glute Bridges x 100 Reps, AFAP.
Regular Stance: 8 x 3 @80% of 8/26, every 2 min