11 Jul CrossFit WOD, July 12, 2019
Posted at 20:00h
in Work out of the day
07/12/2019
Warm-up
Weightlifting
Floor Press (Weight)
Close Grip Floor Press: 3RM. Rest 2:00
– Grip just inside of shoulders
– Grip just inside of shoulders
Metcon
Metcon (AMRAP – Reps)
AMRAP 4:
DB Bench Press (client choice of weight)
Right into:
AMRAP 4:
Barbell Curls (empty bar)
Right into:
AMRAP 4:
Russian Twists w. a plate (client choice of weight)
Right into:
AMRAP 4:
Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps
DB Bench Press (client choice of weight)
Right into:
AMRAP 4:
Barbell Curls (empty bar)
Right into:
AMRAP 4:
Russian Twists w. a plate (client choice of weight)
Right into:
AMRAP 4:
Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps
Auxillary Work
50 Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
Then with light DBs + light band (on rig)
2 Rounds of:
10 DB Floor Press
10 Renegade Row
10 Single Arm Banded Triceps Pushdowns
10 Single Arm Banded Lat Pulldowns each
*set up racks for Floor Press