CrossFit WOD, April 2, 2019

CrossFit WOD, April 2, 2019


With a light set of DBs and band
2 Rounds of:
Double DB Rows x 10
Rolling Triceps Extension x 20 (on floor)
Banded pull-apart (pronated grip round 1/supinated grip round 2) x 30
Then, With an empty barbell review, the Split Jerk:
3 strict press
3 push press
3 push jerk on coaches call
3 split jerk on coaches call

Split Jerk (Weight)
Split Jerk:
6 x 3 @70-75% of 3/29, every 90s.
reset on each rep.

Metcon (Time)
EMOM 16:
Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps) Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP) Rx+:(10/8 Strict Pull-ups)

****If you performed the strict pull ups either Rx or Rx + put 16 minutes in as your score and click Rx or Rx+

Auxillary Work
Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest