03 Dec CrossFit WOD, December 4, 2018
Posted at 20:00h
in Work out of the day
12/04/2018
Warm-up
Gymnastics
Toes-To-Bar (Max reps)
T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
Rx:(53, 35)
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
Rx:(53, 35)
Auxillary Work
Single Arm Banded Pushdowns: 3 x 30-50 each. Rest 30s.
Bike/Row/Run
then, 2 sets,
1 TGU ea.
5 SA KB Swings ea.
5 SA KB Push Press ea.
5 KB Front Squats ea.
5 KB Front Rack Rev. Lunges ea.
15 Banded Face Pulls-apart
15 Banded Pulldowns