03 Sep CrossFit WOD, September 4, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up
AMRAP x 6 MINUTES
10 Lunges
10 KB Deadlift
10 Russian KBS
10 KB Goblet Squats
10 Lunges
10 KB Deadlift
10 Russian KBS
10 KB Goblet Squats
Strength
Metcon (Weight)
EMOM 90 SEC x 4 SETS
6 Back Squat
6 Back Squat
Into…
EMOM x 90 SEC x 3 SETS
4 Back Squat
Into…
EMOM 90 SEC x 2 SETS
2 Back Squat
*Goal is to increase every Set . Start moderate and end heavy.
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
3 SETS
10 Back Squats (115/73)
15 KB Swings (70/53)
20/15 Cal Row
10 Back Squats (115/73)
15 KB Swings (70/53)
20/15 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
**Barbell will come from the ground today