15 Sep CrossFit WOD, September 16, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
3 SETS (6:00 CAP)
5 Slow Bodyweight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow "Descent" Deadlifts (Start w/ Light Weight, Add Each Round)*
10 Scap Pull-Ups
5 Slow Bodyweight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow "Descent" Deadlifts (Start w/ Light Weight, Add Each Round)*
10 Scap Pull-Ups
*Trace body with bar under a controlled descent each rep.
-Walking Rest & Add Weight b/t Sets-
Strength
Deadlift (8-6-4 x 2)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20/15 Cal Row
12 Power Cleans (135/93)
12 Front Squats
20/15 Cal Row
12 Power Cleans (135/93)
12 Front Squats
(Score is Time)
Deadlift
*Start light build to moderate.
(Score is Weight)