09 May CrossFit WOD, May 10, 2019
Posted at 20:00h
in Work out of the day
05/10/2019
Warm-up
Gymnastics
Pull-ups (Max reps)
Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.
– Perform all sets with one weight or Bodyweight
– Perform all sets with one weight or Bodyweight
Metcon
Metcon (AMRAP – Rounds and Reps)
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 63)
10 Push Press (95, 63)
Rx+:(115, 73)
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 63)
10 Push Press (95, 63)
Rx+:(115, 73)
Auxillary Work
Barbell Curls: 3 x 10. Rest 60s.
3 Rounds of:
8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)
8 Push Press
15 Banded Pushdowns
15 Banded Pulldowns
Then,
3-Way Banded Shoulder/Lat Stretch x 30s each position.