16 Dec CrossFit WOD, December 17, 2019
Posted at 20:00h
in Work out of the day
12/17/2019
Warm-up
Weightlifting
Landmine Press (Weight)
1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
KB Rows (Weight)
1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.
Curls (Weight)
1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 "work sets"
– All sets should be challenging
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 "work sets"
– All sets should be challenging
Metcon
Metcon (Time)
5 Rounds for total time:
21 Abmat Sit-ups
15 KBS (53, 35)
9 Burpees
21 Abmat Sit-ups
15 KBS (53, 35)
9 Burpees
Rx+ TTB instead of Ab Mat Sit ups
Auxillary Work
AMRAP 5:
"Traps & Triceps"
8 Heavy DB shrugs
16 banded pushdowns
"Traps & Triceps"
8 Heavy DB shrugs
16 banded pushdowns
2) Foam roll lats: x 60 seconds per side
3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts + 5 Thoracic Rotations each
4) 3 Rounds of: Landmine Press x 5 each/1-Arm Row x 5 each – between sets perform 3 medball chest press.