13 Dec CrossFit WOD, December 14, 2018
Posted at 20:00h
in Work out of the day
12/14/2018
Warm-up
Weightlifting
Clean and Jerk (Weight)
6 x 2 Working to a Moderate Double in 15 Minutes
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Auxillary Work
Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each