07 Jun CrossFit WOD, June 8, 2018
Posted at 20:00h
in Work out of the day
06/08/2018
Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.
Warm-up
AMRAP 7, rest :10 between exercises:
30s elbow or push up plank
8 PVC Pass Thrus
8 PVC Presses
8 PVC Around the Worlds (R+L)
10 Walking Lunges
5 Kips
30s elbow or push up plank
8 PVC Pass Thrus
8 PVC Presses
8 PVC Around the Worlds (R+L)
10 Walking Lunges
5 Kips
Weightlifting
Floor Press (Weight)
Floor Press: 9 x 3 @60-65% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.
– change grip every 3 sets ie. close, medium, wide.
Gymnastics
Pull-ups (Max reps)
Strict Pull-up: 1 x Max Reps.
Options
– Band Assisted
– Ring Rows x 1 max reps
Options
– Band Assisted
– Ring Rows x 1 max reps
Metcon
Metcon
EMOM 5:
10 T2B + 10 KBS (53, 35)
10 T2B + 10 KBS (53, 35)
Rest 2:00
EMOM 5:
10 Barbell Rows (135, 95) + 20 Russian Twists w. a plate
Auxillary Work
3 Rounds of:
1a) DB Rollback Tricep Extensions x 15
1b) DB Hammer Curls x 10
1c) DB Lateral Raises x 15
10s Rest between movements.
1a) DB Rollback Tricep Extensions x 15
1b) DB Hammer Curls x 10
1c) DB Lateral Raises x 15
10s Rest between movements.