28 Sep CrossFit WOD, September 29, 2020
Posted at 20:00h
in Work out of the day
09/29/2020
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
Clean x1 Front Squat x2 Jerk x1 (Weight)
Every 2:30 for 7 Sets Building
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 Alternating DB Snatch (50/35)
15 Pull ups (adv CTB)
10 Burpee Box Jump Overs