23 Aug CrossFit WOD, August 24, 2018
Posted at 20:00h
in Work out of the day
08/24/2018
Warm-up
Weightlifting
Push Press (Weight)
Strength (15:00 – 35:00)
1) Push Press: 1RM. Rest 2:00
Beginner: 5 x 5
2) Metcon Set-up. Perform 3-6 reps of each movement testing weight choices.
1) Push Press: 1RM. Rest 2:00
Beginner: 5 x 5
2) Metcon Set-up. Perform 3-6 reps of each movement testing weight choices.
Metcon
Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts
*Athlete choice of weight.
*Score =tell me one positive thing from your week!
18:00 Cap
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts
*Athlete choice of weight.
*Score =tell me one positive thing from your week!
18:00 Cap
Metcon
3 Rounds of
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight.