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WODs

CrossFit WOD, August 31, 2018

By August 30, 2018No Comments
Urban Village

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (3, 3, 3, 3, 3)
In 15 minutes, build to you heaviest 3 OHS thru 5 working sets. Increase the weight each set, take rest between attempts and record your heaviest 3. When the weight gets heavy, dump the bar after rep 3.

Metcon

EMOM
Urban Village
15 Min EMOM:

Min 1 – 5 Overhead Squats 115/75# Rx/ 135/95# Rx+
Min 2 – 100m Sprint
Min 3 – 20 DB Russian Twists 25/15#

Scaling – OHS weight/Front Squat, DB weight for twist

Extra Work
Metcon
200m Run x 6

: 2:00 Rest between each :

Record time each round.