WODs

CrossFit WOD, August 14, 2019

By August 11, 2019 No Comments
Test Week Day 3

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Jerk (1 AHAP)
In 20 minutes, build to your heaviest 1RM. Increase the weight each set, take rest between attempts and record your heaviest 1. If you fail, try again!

Metcon
Grace
For Time:
30 Clean and Jerks, 135# / 95#

* 8 Min Cap! Modify as needed!

115/75#
95/65#
75/55#

Extra Work
Metcon
4 sets:
Banded Lat Pull Down x 12-15 reps
Seated DB OHP x 10-12 reps

Plank Holds
4 x 1:00