12 Mar CrossFit WOD, March 13, 2020
Posted at 20:00h
in Work out of the day
Friday March 13
Warm-up
Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Barbell Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
20s foam roll lats
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
2 Rounds of:
6 Barbell Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
20s foam roll lats
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder/Lat Stretch x 30s each position
Strength
Metcon
1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.
– L3: Regular Push-ups
– L2/L1: Box Push-ups
– Goal: 4 challenging work sets – pull/push. People should warm-up with 1-2 sets before starting work sets.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.
– L3: Regular Push-ups
– L2/L1: Box Push-ups
– Goal: 4 challenging work sets – pull/push. People should warm-up with 1-2 sets before starting work sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
75 ft. Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 53)
– Goal: Consistent effort across all rounds. UB Double Unders – light BB Rows.
75 ft. Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 53)
– Goal: Consistent effort across all rounds. UB Double Unders – light BB Rows.
Rx+:(95, 63) (Heavy Rope DU’s if possible or 75 DU’s)
L3: (65, 45)
L2: (55, 35) (Single Unders or DU attempts)
L1: (Empty Bar – 45/35) (Single Unders or DU attempts)
Extra Credit
Metcon
Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks
Cool Down
Worlds Greatest Stretch x 20-30s each pose