Skip to main content
WODs

CrossFit WOD, August 24, 2018

By August 23, 2018No Comments
Shoegoo

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Banded Chest to Bar Pull-ups (3 x 6-8)
Keep them strict. Find a band that allows you to complete 6-8 reps at moderate difficulty but not failure.
Pendlay Row (3 x 6-8)
Same weight across for all 3 sets. Moderate weight for 6-8 reps, but not failure.

Metcon
Shoegoo
Every 3 minutes for 6 rounds complete:

10 Goblet Squats 53/35#
6 Pull-ups/ Chest to Bar Rx+
10 Russian KBS 53/35#

Record time completed each round. Rest until next round starts.
Scaling – KB weight, Banded/Rack Pull-up

Extra Work
Metcon
3 sets –

Banded Face Pulls x 20 reps
Banded Pull Aparts x 20 reps
Tricep Push Downs x 20 reps