14 Jun CrossFit WOD, June 15, 2018
Posted at 20:00h
in Work out of the day
06/15/2018
Warm-up
Weightlifting
Floor Press (Weight)
Floor Press: 9 x 3 @65-70% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.
– change grip every 3 sets ie. close, medium, wide.
Inverted Row Supinated Grip (Max reps)
Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s.
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
SDHP (75, 55)
Push Press (75, 55)
10 min cap
21-18-15-12-9-6-3
SDHP (75, 55)
Push Press (75, 55)
10 min cap
Auxiliary Work
1a) Bent-over rear delt raises: 3 x 15. No rest.
1b) Overhead Band Tricep Extensions: 3 x 15. No rest.
1c) Stretched Plank: 3 x 10s. Rest 60s.
1b) Overhead Band Tricep Extensions: 3 x 15. No rest.
1c) Stretched Plank: 3 x 10s. Rest 60s.
then,
(done with an empty barbell)
10-8-6-4-2
Barbell Rows
Hang Muscle Cleans
Push Press
Barbell Curls