CrossFit WOD, August 28, 2020

CrossFit WOD, August 28, 2020

8/28/20

Weightlifting
Back Rack Reverse Lunges (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
ground.

Unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
Complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
Verticle torso throughout the entire movement.
If your torso cannot stay upright throughout the movement, you’ve gone too heavy
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
Metcon (Time)
For Time:
75/50 Cal Bike
21 DB Front Squats
21 DB Push Presses
21 DB Hang Clusters

ADV RX DB: 50’s/35’s
RX DB: 35/20’s

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