05 Aug CrossFit WOD, August 6, 2019
Posted at 20:00h
in Work out of the day
08/06/2019
Warm-up
Gymnastics
Pull-ups (Max reps)
1a) Pull-up Clusters: 3 x 5-4-3 (10sbetween reps).
— Go straight to triceps extensions
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Partner Assisted
1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s.
– One DB weight across all sets.
— Go straight to triceps extensions
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Partner Assisted
1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s.
– One DB weight across all sets.
Metcon
Metcon (Time)
For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)
Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)
20 Min Cap
2 min Row (slow)
20 Banded Pull-aparts
10 Wide Push ups
:20-:30 second RKC Plank
90 second Row (Mod)
20 Banded Facepull-aparts
10 regular width push ups
:20-:30 second RKC Plank
1 min row (fast)
20 Single Arm Banded Lat Pulldown (10 each)
10 close width push ups
:20-:30 second RKC Plank