CrossFit WOD, August 19, 2021

by | Aug 18, 2021 | Uncategorized | 0 comments

08/19/2021

Clean and Jerk (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 Clean Complex
1 Clean Pull
1 Clean High Pull
1 Clean
1 Jerk
Opt. 4 Accessory Work
Metcon (Time)
5 Rounds:
12 Calorie Row
9 DB Thrusters
6 Burpees

Challenging Dumbbell weight for Rx and +
Sub Row for 200 m. run or 10 cals on Bike

Metcon (Weight)
Optional Accessory Work:
Rear Foot Elevated Split Squat
5×10 reps each leg

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