18 Dec CrossFit WOD, December 19, 2018
Posted at 20:00h
in Work out of the day
12/19/2018
Warm-up
Warm-up
1a) Deadlift: 3 x 3, adding weight each set. Rest 30s.
1b) HSPU Warm-up: 3 x 3. Rest 30s.
1c) Goblet Squat Warm-up: 3 x 5. Rest 30s.
1b) HSPU Warm-up: 3 x 3. Rest 30s.
1c) Goblet Squat Warm-up: 3 x 5. Rest 30s.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)
2 Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)
Auxillary Work
Banded Facepull-aparts: 4 x 25. Rest 30s.
2 rounds of:
5 Deadlifts
5 Front Squats
5 Front rack Rev Lunges ea.
5 Good Mornings
5 Yoga Push-ups OR Knee Push-ups