02 Dec CrossFit WOD, December 3, 2019
Posted at 20:00h
in Work out of the day
12/03/2019
Warm-up
Weightlifting
Bench Press (Weight)
1) Bench Press – Build to a heavy 6 in 6 sets.
Rest 2:00
– Use a medium grip – shoulder-width grip
– Shoot for 80% of 1RM if Known
Rest 2:00
– Use a medium grip – shoulder-width grip
– Shoot for 80% of 1RM if Known
DB Rows (Weight)
2) Rx+: Chest Supported DB Rows: 5 x 10. Rest 60s.
Metcon
Metcon (Calories)
EMOM 12:
Minute 1: 15 Hang Power Cleans (95/63)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row
Rx+:(EMOM 16) (C2B Pull-ups) (30, 20)
Minute 1: 15 Hang Power Cleans (95/63)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row
Rx+:(EMOM 16) (C2B Pull-ups) (30, 20)
*** If you did the workout Rx, put the cals in as your score and click RX
Auxillary Work
Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
Then,
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)