02 Sep CrossFit WOD, September 3, 2020
Posted at 20:00h
in Work out of the day
09/03/2020
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
2 Position Snatch (floor, mid thigh) (Weight)
Metcon
Metcon (Time)
For Time
10-9-8…3-2-1
Overhead Squat (115/78)
Burpees Over The Bar
10-9-8…3-2-1
Overhead Squat (115/78)
Burpees Over The Bar
Snatch + Hang Snatch
All 8 Sets between 65-80% of your 1RM Snatch