CrossFit WOD, August 30, 2021
08.30.2021
Warm-up
Pause Back Squat (8×2)
Pause Back Squat
8X2 @ 65% 1 RM
8X2 @ 65% 1 RM
3 Sec Pause on first rep, no pause on second. Keep rest between sets at 30 secs or less. Focus on maintaining fast bar speed throughout each set. If bar speed slows lower weight.
Metcon (AMRAP – Rounds and Reps)
12 Min
12 KB Swings
16 Wallballs
20 KB Goblet Lunge
24 Medball Sit-ups
KB 1.5/1 Pood
Medball 20/14
Medball 20/14
Rx+ 2/1.5 pood
30/20
8 Samson Lunge w/ band pass through
8 Plank Reach Back
8 KB Goblet Squat
8 Cal AB
Then w/ empty Barbell
3X
8 Reverse lunge
8 Goodmorning