WODs

CrossFit WOD, August 16, 2019

By August 11, 2019 No Comments
Test Week Day 5

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (1 AHAP)
In 20 minutes, build to your heaviest 1RM Overhead Squat. Increase the weight each set, take rest between attempts and record your heaviest 1 OHS. *If mobility is an issue, take the time to work on increasing ROM and squatting.

Metcon
High and Dry
For time: 12 Min Cap

30-20-10
Overhead Squat
Box Jump 24/20"

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) OHS weight/FS/Back Squat 2.) Box height/step-ups

Extra Work
Metcon
3 sets: NFT

Barbell Row (underhand) x 10-12 reps
– Rest :30

Dips x Max unbroken
– Rest 1:30

*Add weight each round for Row
**Modify to banded Dips.