08 Sep CrossFit WOD, September 9, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Shoulder Press (Weight)
6 x 2 @ 80%
Every 90 Seconds
Every 90 Seconds
Workout Prep
Workout Prep**
10 sec. Assault Bike
– rest 10 secs –
20 sec Assault Bike
– rest 20 secs –
30 sec. Assault Bike
* Try and increase pace but not a sprint *
10 sec. Assault Bike
– rest 10 secs –
20 sec Assault Bike
– rest 20 secs –
30 sec. Assault Bike
* Try and increase pace but not a sprint *
Metcon
Metcon (Time)
With a Partner
3 sets (each)
50/40 Calorie Assault Bike
– Rest 1:1 between sets –
( you go then your partner will go)
* Score is total time
3 sets (each)
50/40 Calorie Assault Bike
– Rest 1:1 between sets –
( you go then your partner will go)
* Score is total time
"Rowling" (5 sets)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)