12 Dec CrossFit WOD, December 13, 2019
Posted at 20:00h
in Work out of the day
12/13/2019
Warm-up
Gymnastics
Pull-ups (Max reps)
Strict Pull-up: Accumulate Volume
– Rx+:( 40 Reps Weighted)
– L3 (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 4 x 15. Rest 60s.
– Rx+:( 40 Reps Weighted)
– L3 (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 4 x 15. Rest 60s.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
9 STOH (135/93)
9 TTB
Auxillary Work
Accumulate 50 Reps of each
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
2) AMRAP 4 of:
Thoracic Rotations x 5 each
Over and Back x 8
Banded Facepull-aparts x 8
Banded Pull-aparts x 8
3) AMRAP 3 of:
Push-ups x 5
Partner Med ball passes x 10
4) Review Strength/Metcon Movements
– Strict Pull-ups
– Rollback Triceps Extensions
– STOH
– T2B