13 Jan CrossFit WOD, January 14, 2020
Posted at 20:00h
in Work out of the day
01/14/2020
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Single Arm DB Push Press (Weight)
1A Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.
Chin Ups (Max reps)
1B Strict Chin-up: 4 x 6. Rest 45s.
– Rx+ – Weighted
– Rx+ – Weighted
Metcon
Metcon (Weight)
EMOM 16:
Minute 1: 15 Push Press (115, 73)
Minute 2: 15 T2B
Minute 3: 15 Box Jumps (24, 20)
Minute 4: 100 Ft. Crossbody Carry
Minute 1: 15 Push Press (115, 73)
Minute 2: 15 T2B
Minute 3: 15 Box Jumps (24, 20)
Minute 4: 100 Ft. Crossbody Carry
*** If you did all of the movements as prescribed, Put your Push Press weight in Wodify and click Rx
Auxiliary Work
3 Rounds of:
Banded pushdowns x 15
Alternating DB Curls x 10 each
Banded pushdowns x 15
Alternating DB Curls x 10 each