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CrossFit WOD, August 16, 2019

15 Aug CrossFit WOD, August 16, 2019

Posted at 20:00h in Work out of the day by

08/16/2019

Weightlifting

Warm-up
Grab a set of DBs and a band and complete:
10 Bent-over Double DB Rows
30 Banded Pull-aparts
10 DB Hammer Curls
30 Banded Triceps Pushdowns
10 DB Hang Power Cleans
30 Banded Pulldowns
10 Push ups

*Rest 10-15s between movements

Gymnastics
Chin Ups (Max reps)
Weighted Close Grip Chin-up: 3RM. Rest 2:00

Scale to 6 x 3 Body Weight

Metcon
Metcon
AFAP, but not for time:
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Bench Press (50, 35) (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)

22 Min Cap