20 Dec CrossFit WOD, December 21, 2018
Posted at 20:00h
in Work out of the day
12/21/2018
Warm-up
Weightlifting
Bench Press (Weight)
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
Metcon
Metcon (AMRAP – Reps)
For Max Reps:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)
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