09 Mar CrossFit WOD, March 10, 2020
Posted at 20:00h
in Work out of the day
Tuesday March 10
Warm-up
Warm-up
With a foam roller + light band + pair of light to moderate DBs:
1) foam roll lats x 60s each side
2) Three-way Banded Shoulder/Lat Stretch x 30s each position
1) foam roll lats x 60s each side
2) Three-way Banded Shoulder/Lat Stretch x 30s each position
3) 2 Rounds of:
3 Renegade Row each side
3 Push-ups
9 Alternating Step-ups
Then,
Review + Warm-up:
DB Neutral Grip Bench Press
Elbow out Landmine Rows
Strength
DB Bench Press with Rotation (Weight)
4 x 8. Rest 60s.
Neutral Grip. Rest 30s.
Landmine Row (4 x 8)
Elbows out. Rest 30s.
Metcon
Metcon
EMOM 15:
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press (135, 95)
Minute 3: 12 Alternating Step-ups (50s, 35s) (24, 20) (total)
– Goal: Challenging intervals, but no one should be hitting failure – you should have at least 30s to recover.
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press (135, 95)
Minute 3: 12 Alternating Step-ups (50s, 35s) (24, 20) (total)
– Goal: Challenging intervals, but no one should be hitting failure – you should have at least 30s to recover.
Rx+:(EMOM 20 – Minute 4 Perform 4/3 Bar Muscle-ups)
L3: (115, 75) (Strict Pull-ups)
L2: (95, 65) (Band Assisted Pull-ups)
L1: (75, 55) (10 Ring Rows)
Extra Credit
KB Hammer Curls (Weight)
Rest 60s.
Cool Down
– 5 Minute easy bike
– 5 Minutes of Total Body Foam Rolling
– 5 Minutes of Total Body Foam Rolling