16 Aug CrossFit WOD, August 17, 2018
Posted at 20:00h
in Work out of the day
08/17/2018
Warm-up
Weightlifting
Bench Press (Weight)
1a) Bench Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00
1b) In between sets complete 20 Banded Pull-aparts.
Beginner: 5 x 5, adding weight each. Rest 2:00
1b) In between sets complete 20 Banded Pull-aparts.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 93)
200 Meter Run
Rx+:(155, 103) (21/18 Calorie Assault Bike in place of Run)
10 T2B
10 S20H (135, 93)
200 Meter Run
Rx+:(155, 103) (21/18 Calorie Assault Bike in place of Run)
Auxiliary Work
Accumulate:
150-200 Banded Pushdowns
75-100 KB Curls
150-200 Banded Pushdowns
75-100 KB Curls
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow
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