WOD

Wednesday

By August 22, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


1:00 Bike (EZ-Mod)
3:00 Bike (:20 Hard / :10 Light)
1:00 Bike (EZ-Mod)

Into…

3 ROUNDS
6/6 DB Arnold Press
30 Mountain Climbers*
10 Hollow Rocks

*Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round.

Strength

Shoulder Press (1×5 @ 60%)


1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)


4 SETS
ON A 2:30 RUNNING CLOCK…
12 Up-Downs
8 Push Jerks (155/105)|(115/75)
Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (70/47.5)|(50/35)