05 Mar CrossFit WOD, March 6, 2019
Posted at 20:00h
in Work out of the day
03/06/2019
Warm-up
Weightlifting
Dumb Bell Bench Press (Weight)
1a) DB Bench Press, neutral grip:
4 x 8-10. Rest 30s.
4 x 8-10. Rest 30s.
Pull-ups (Max reps)
1b) Weighted Wide Grip Pull-up:
4 x 2. Rest 30s. –
take 2-3 "ramp-up sets" then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
4 x 2. Rest 30s. –
take 2-3 "ramp-up sets" then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)
Rx + 70/53
and Legless Rope Climbs
Rest 60s
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx + Hand Stand Push up and 30/20 Wall Balls
Auxillary Work
Banded Pull-apart: 4 x 50. Rest as needed
change grip every set i.e. supinated or pronate
change grip every set i.e. supinated or pronate
Then,
Inchworm with push up x 5
Scap squeeze x 10 on pull up bar
Plank 30 Sec
Scorpions x 10
Then,
2 rounds of:
5 Ring Rows
10 burpees
10 Medball front squats
10 Medball strict press
10 Wallballs