04 Jul CrossFit WOD, July 5, 2019
Posted at 20:00h
in Work out of the day
07/05/2019
Warm-up
Weightlifting
Shoulder Press (Weight)
1) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Build to a 1RM (1+ = 3-4 singles above 90%)
Shoulder Press (Weight)
1) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Build to a 1RM (1+ = 3-4 singles above 90%)
Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
Auxillary Work
KB Curls: 4 x 10. Rest 60s.
Then,
2 Rounds of:
10 Yoga Push ups
15 Banded Pulldowns
10 Scapular Pull ups
15 Banded Triceps Pushdowns
*Grab a barbell and complete
2 Rounds of:
10 Bent-over Barbell Rows
10 Shoulder Press
3+3+3 Kip Swings/knee up/T2B (if no T2B; get toes AHAP)
*Good time to go over scaling options for T2B*