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WODs

CrossFit WOD, August 28, 2018

By August 27, 2018No Comments
Equilibrium

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Clean (2, 2, 2, 2, 2)
In 15-20 minutes, perform 2 Power Cleans AHAP. Work up thru 5 building sets. Take rest between each set, increase the weight and record your heaviest 2. Reset between each rep, does not have to be touch and go.

Metcon
Equilibrium
For time: 12 Min Cap

5 Power Cleans 185/125# Rx/ 205/140# Rx+
25 Toes to Bar
5 Power Cleans
20 Toes to Bar
5 Power Cleans
15 Toes to Bar
5 Power Cleans

Scaling – Clean weight (155/105,135/95,115/75 etc) Kipping knee-ups/V-ups

Extra Work
Metcon
3 sets – NFT

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

GHD Situps (3 x 20)