wod
Workout of the Day
10.21.19
Weightlifting
A: Metcon (Weight)
Back Squats
10-8-6-4-2-4-6-8-10
for Total Weight
10-8-6-4-2-4-6-8-10
for Total Weight
Go 5-10 pounds heavier on the ascending sets.
Metcon
Metcon (Time)
For Time
Performance:
80-60-40-20 Double Unders
40-30-20-10 Push-Ups
20-15-10-5 PVC Sit Ups
Fitness:
80-80-80-80 Single Unders
40-30-20-10 Push-Ups from Knees
20-15-10-5 Sit Ups
Competitor:
80-60-40-20 Double Unders
40-30-20-10 Hand Release Push-Ups
20-15-10-5 GHD Sit Ups
Performance:
80-60-40-20 Double Unders
40-30-20-10 Push-Ups
20-15-10-5 PVC Sit Ups
Fitness:
80-80-80-80 Single Unders
40-30-20-10 Push-Ups from Knees
20-15-10-5 Sit Ups
Competitor:
80-60-40-20 Double Unders
40-30-20-10 Hand Release Push-Ups
20-15-10-5 GHD Sit Ups
Mobility
If you are a CrossFitter looking for specific programming details contact lisa@crossfitrawappeal.com
View previous Workouts of the Day
Manually enter date or use date picker.Crossfit Raw Appeal
7091 West Craig Road, Suite 102Las Vegas, Nevada 89129
(Located behind Albertson’s, next to Denny’s) P: 702-489-9800
P: 702-489-9800
E: lisa@crossfitrawappeal.com
