04 Feb CrossFit WOD, February 5, 2019
Posted at 20:00h
in Work out of the day
2019-02-04 20:00:00.000000
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02/05/2019
Warm-up
Gymnastics
Pull-ups (Max reps)
Strict Pull-ups Clusters,
shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
– Adv: Add weight
– Int: Bodyweight
– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows
shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
– Adv: Add weight
– Int: Bodyweight
– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows
Metcon
Metcon (Time)
5 RFT:
20 Push-ups
20 Barbell Rows (95, 63)
20 Abmat Sit-ups
20 Push Press (95, 63)
20 Push-ups
20 Barbell Rows (95, 63)
20 Abmat Sit-ups
20 Push Press (95, 63)
Rx+:(Start each round with 5/3 Ring Muscle-ups)
22 Min Cap
Grab a light band and an empty barbell:
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
30 Banded Pull-aparts
15 Banded Pushdowns
Rest 60s between rounds. Use an empty barbell for all rounds