13 May CrossFit WOD, May 14, 2019
Posted at 20:00h
in Work out of the day
05/14/2019
Warm-up
Weightlifting
Push Press x1 Push Jerk x1 Split Jerk x1 (Weight)
1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 10 sets
– Build to a moderate weight over the course of 10 sets
Warm-up
2) Warm-up T2B + Renegade Rows + Hang Power Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 53)
10 T2B
Rx+:(95, 63) (3/2 Ring Muscle-ups after T2B)
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 53)
10 T2B
Rx+:(95, 63) (3/2 Ring Muscle-ups after T2B)
Auxillary Work
Banded Triceps Complex
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
5 Shoulder Press
10 Bent-over Barbell Rows
40 Single Unders
5 Push Press
10 Bent-over Rows
30 Double Unders or Attempts
5 Push Jerk
10 Bent-over Rows
20 Double Unders or Attempts
5 Hang Muscle Snatch
10 Double Unders
5 Hang Power Snatch
Then,
The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk + Split Jerk.