15 Apr CrossFit WOD, April 16, 2019
Posted at 20:00h
in Work out of the day
04/16/2019
Warm-up
Weightlifting
Dumb Bell Bench Press (Weight)
Super Set
1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.
– neutral to pronated grip
1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.
– neutral to pronated grip
1b) Iso-dynamic KB Rows: 2/5 x 8 each. Rest 30s.
Metcon
Metcon (Time)
For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb
Rx+:(70, 53)
18 MIn Cap
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb
Rx+:(70, 53)
18 MIn Cap
Auxillary Work
Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip
7 pronated grip + 7 neutral grip + 7 supinated grip
8 KB Swings (4 Russian + 4 American)
8 Squat Thrusts
16 Banded pull-aparts
Then,
3-Way Banded Shoulder Lat Stretch x 30s each position.