CrossFit WOD, September 10, 2019

10 Sept 19

Warm-up
Warm-up
4:00 Assault Bike

Alternating :20 Hard :40 Easy

-Then 3 Rounds For Quality Of:

15 A.R.E. Squats

10 Close Grip Push Ups

6 Single Legged Deadlifts W/KB (3R/3L)

Weightlifting
Front Squat (5x2 With Tempo At 31X3 )

3 Second Descent, Go Heavy But Load Is Dependent On Tempo

Metcon
Metcon (Weight)
5 Rounds, For Total Weight/Reps

0:00-1:00

3 Front Squats For Max Load

1:00-2:00

Max Ring Dips (does not have to be unbroken)

2:00-3:00

-Rest, Add Weight Time

Cool Down
Pattern Reset

2x10 Air Squats

2x5 Push Ups

2x10 Close Grip Swings

Competitors Conditioning
Metcon (Calories)
Tabata Assault Bike

8 Rds :20/:10

Metcon (Time)
3 Rounds For Time

400m Ski Erg

20 GHD Sit Ups

12 DB Bench Press (heavy as possible)

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