16 Jan CrossFit WOD, January 17, 2020
Posted at 20:00h
in Work out of the day
Friday January 17
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Bench Press (Weight)
Single Arm KB Row (1B) 5 x 10)
Rest 45s. 1 challenging weight for all sets
Rx+ Additional Training – Bar Dips: 5 x 10. Rest 60s.
– add weight if needed.
– add weight if needed.
Metcon
Metcon (Time)
4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each)
15 Front Squats (95, 63)
10 Strict Chin-ups
Rest 2:00
20 DB Hang Power Snatch (50, 35) (10 each)
15 Front Squats (95, 63)
10 Strict Chin-ups
Rest 2:00
Rx+:(115, 75) (20 Barbell Hang Power Snatch – same weight as squats) (15 C2B Pull-ups per round)
L3: (40, 30) (75, 55) (7 Strict Chin-ups)
L2: (35, 25) (65, 45) (Band Assisted Chin-ups)
L1: (30, 20) (55, 35) (Ring Rows)
Extra Credit
3 Rounds of:
banded pushdowns x 15
Alternating DB Curls x 10 each
banded pushdowns x 15
Alternating DB Curls x 10 each
Rest 45s.
– Build in weight each set