04 Apr CrossFit WOD, April 5, 2019
Posted at 20:00h
in Work out of the day
04/05/2019
Warm-up
Weightlifting
Bench Press (Weight)
Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%.)
– Build to a 1RM (1+ = 3-4 singles above 90%.)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 63)
200 Meter Run
2 Rope Climbs
20 Barbell Rows (95, 63)
200 Meter Run
Banded Pushdowns x 20
Deadbugs x 20 (total)
Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)
Then,
Rope Climb Practice