08 Aug CrossFit WOD, August 9, 2019
Posted at 20:00h
in Work out of the day
08/09/2019
Warm-up
Weightlifting
Bench Press (Weight)
1) 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%
Warm-up
2) C2B Pull-up Prep: Review all scaling options and technique.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 63)
200 Meter Run
10 C2B Pull-ups
20 Push Press (95, 63)
200 Meter Run
10 Scorpions (5 each side)
5 Push up to Down Dog with 2 count pause in Down Dog
10 Table Rocks
grab a light band
Then,
5 Minutes of:
100 meter run
15 Banded Facepull-aparts
15 Banded Triceps Pushdowns