08 Nov CrossFit WOD, November 9, 2018
Posted at 20:00h
in Work out of the day
11/09/2018
Warm-up
Weightlifting
Bench Press (Weight)
Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps
Bench Press (Weight)
Put your drop set max reps here
Metcon
Metcon (Time)
2014 Regionals Workout"
10 Rounds for time:
1 Rope Climb
200 Ft. Sprint
Rx+:(Legless Rope Climbs)
11 Min Cap
10 Rounds for time:
1 Rope Climb
200 Ft. Sprint
Rx+:(Legless Rope Climbs)
11 Min Cap
Auxillary Work
DB Shrugs: 4 x 15. Rest 60s.
– Hold peak contraction for 1 count.
– Hold peak contraction for 1 count.
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reveres Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups
– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.