11 Feb CrossFit WOD, February 12, 2019
Posted at 20:00h
in Work out of the day
2019-02-11 20:00:00.000000
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02/12/2019
Warm-up
Weightlifting
Push Press (Weight)
Speed Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 90s.
– Beginner: 5 x 5, no band. Rest 90s.
– Beginner: 5 x 5, no band. Rest 90s.
Metcon
Metcon (Time)
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+:(C2B Pull-ups)
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+:(C2B Pull-ups)
Auxillary Work
1-Arm DB Rows: 5 x 8-10 each. Rest 60s.
100 Ft. Shuttle Spring (down 50 back 50)
10 Air Squats
8 Hollow Rocks
6 Yoga Push-ups
4 Scorpions each side
Then,
Grab Barbells and complete on the coaches call.
– Strict Press x 3 (ribs down/abs tight)
– Push Press x 3 (vertical dip + drive + strong finish)
Rest + Repeat Push Presses x 3 Reps
Then,
Set up in racks in groups 2-3 people.