25 Feb CrossFit WOD, February 26, 2019
Posted at 20:00h
in Work out of the day
02/26/2019
Warm-up
Weightlifting
Push Press (Weight)
1) Speed Push Press against single strand band: 6 x 2 @65-70% of three Friday’s ago, every 90s.
– Beginner: 5 x 5, no band. Rest 90s.
– Beginner: 5 x 5, no band. Rest 90s.
Metcon
Metcon (Time)
5 RFT:
18/15 Calories Bike
15 T2B
9 HSPU
rx+ strict hspu
18/15 Calories Bike
15 T2B
9 HSPU
rx+ strict hspu
21 Min Cap
Auxillary Work
KB Hammer Curls: 4 x 10. Rest 60s.
*Between sets complete 30 Banded Pull-aparts with an underhand grip.
*Between sets complete 30 Banded Pull-aparts with an underhand grip.
18 Calories on the Rower each at a moderate pace
Then,
50 Ft. Partner Wheelbarrow each
40 Medball Chest passes total
30 Shoulder Taps (each athlete)
20 Medball Chest Passes
10 Burpees (each)
50 Ft. Partner Wheelbarrow
Then,
Review Banded Push Press + HSPU scaling