09 Dec CrossFit WOD, December 10, 2019
Posted at 20:00h
in Work out of the day
12/10/2019
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Bench Press (Weight)
Metcon
Metcon (Time)
For time:
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Rope Climbs
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Rope Climbs
Rx+ Legless
20 Min Cap
Auxillary Work
Ring Rows: 1/4 x 15. Rest 60s.
Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known