10 Jan CrossFit WOD, January 11, 2019
Posted at 20:00h
in Work out of the day
01/11/2019
Warm-up
Metcon
Metcon (Weight)
EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 SDHP (95, 63)
MINUTE 5: 10 Front Rack Reverse Lunges (95, 63) (total)
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 SDHP (95, 63)
MINUTE 5: 10 Front Rack Reverse Lunges (95, 63) (total)
If you completed all the movements Rx put your lunge weight in Wodify and click Rx
Auxillary Work
AFAP:
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.
1a) Single Unders
1b) Scorpions
then
Alternating Tabata x 20s work/10s rest
1a) SDHP w. empty bar
1b) Barbell Rows w. empty bar
Then,
Review all of today’s Movements:
– Asymmetrical Carry (Front Rack + OH)
– Strict Ring Pull-ups
– Ring OR Bar Dips
– Front Rack Reverse Lunges