06 Sep CrossFit WOD, September 7, 2018
Posted at 20:00h
in Work out of the day
09/07/2018
Warm-up
Weightlifting
Seated Strict Press (Weight)
1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s.
1b) Banded Pulldowns: 4 x 15. Rest 30s
1b) Banded Pulldowns: 4 x 15. Rest 30s
Metcon
Metcon
EMOM 20:
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog
Minute 1: 10 KB Snatch each (53, 35)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (53, 35)
Minute 4: 15 SDHP (53, 35)
Minute 5: 100m Active Recovery Jog
Auxiliary Work
Barbell Curls 21s:
3 x 7-7-7. Rest 60s.
3 x 7-7-7. Rest 60s.
– Bottom + Middle + Full ROM
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
Then, KB Snatch Progressions x 6:00
– KB Single Arm Swing
– KB High Pull
– KB Transition/Snatch
*Perform 5 Reps of each.