19 Dec CrossFit WOD, December 20, 2019
Posted at 20:00h
in Work out of the day
12/20/2019
Warm-up
Gymnastics
Chin Ups (Max reps)
1) Chin-up: Accumulate Volume
– Rx+:(40 Reps Weighted )
– Rx : (Bodyweight – 30 Reps)
– L2: (Partner Assisted Pull-ups – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging "work sets"
– Rx+:(40 Reps Weighted )
– Rx : (Bodyweight – 30 Reps)
– L2: (Partner Assisted Pull-ups – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging "work sets"
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
12 Hang Power Cleans (135, 93)
9 Push Press
6 C2B Pull-ups
12 Hang Power Cleans (135, 93)
9 Push Press
6 C2B Pull-ups
Auxillary Work
Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline bench
– can be done on a flat bench or incline bench
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) Review Strength/Metcon Movements