06 Jan CrossFit WOD, January 7, 2019
Posted at 20:00h
in Work out of the day
01/07/2019
Warm-up
Weightlifting
Shoulder Press (Weight)
1) Shoulder Press:
1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set.
1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set.
Rest 2:00
Warm-up
2) Metcon Prep
2 Rounds of:
10 Box Jumps
8 Push Press
6 T2B or Knee Lifts
2 Rounds of:
10 Box Jumps
8 Push Press
6 T2B or Knee Lifts
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
Auxiliary Work
Ring Rows w. pause:
4 x 10-15. Rest 60s.
– Adv wear a vest + elevated feet
– Pause for 1 ct.
4 x 10-15. Rest 60s.
– Adv wear a vest + elevated feet
– Pause for 1 ct.
20 Alt. Box Step-ups
20 Bent-over Barbell Rows (empty bar) (pronated grip)
20 Hollow Rocks
15 Box Jumps
15 Push Press (Empty bar)
15 Knee Lifts (everyone)
10 Box Jumps
10 Supinated Grip Barbell Rows
10 T2B *
Add weight to barbell and place in rack
5 Shoulder Press
5 T2B