17 Jan CrossFit WOD, January 18, 2019
Posted at 20:00h
in Work out of the day
2019-01-17 20:00:00.000000
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–>
01/18/2019
Warm-up
Weightlifting
Perform 2-3 warm-up sets then with a challenging weight perform 5 sets of 10 with the same weight for all sets
Dumb Bell Bench Press (Weight)
DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
Curls (Weight)
Alt. DB Curls: 3 x 10 each. Rest 60s.
Metcon
Metcon (AMRAP – Rounds)
Death by Burpees"
EMOM as long as possible:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minutes 3: 3 Burpees
And so..
*Score = Last fully completed round
EMOM as long as possible:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minutes 3: 3 Burpees
And so..
*Score = Last fully completed round
Auxillary Work
OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.
*Between sets complete 20 Russian Twists.(total)
*Between sets complete 20 Russian Twists.(total)
15 DB Push Press
20 DB Renegade Rows (total)
15 DB Front Squats
20 DB Renegade Rows (total)
15 DB RDLs
20 Alt. DB Curls