02 Jan CrossFit WOD, January 3, 2019
Posted at 20:00h
in Work out of the day
01/03/2019
Warm-up
Weightlifting
Floor Press (Weight)
1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
Adv: Add weight
Beg: Partner Assisted
Warm-up
2) Metcon Prep:
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
Rest 60-90s.
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
Rest 60-90s.
Metcon
Metcon (Time)
"James B"
4 RFT:
15 Power Snatch (75, 53)
15 Burpees Over the Bar
4 RFT:
15 Power Snatch (75, 53)
15 Burpees Over the Bar
Rx+:(95, 63)
High Knees
Butt Kicks
Toy Solider Kicks
Walking Lunges with a twist
Back Peddle
90 Degree Hip Rotations
Review Floor Press + Pull-ups x 7 Minutes.
*Warm-up both movements x 3 sets.