16 May CrossFit WOD, May 17, 2019
Posted at 20:00h
in Work out of the day
05/17/2019
Warm-up
Metcon
Metcon (Time)
For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 93)
Strict Chin-ups
*200 Meter Run after each set
20 Min Cap
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 93)
Strict Chin-ups
*200 Meter Run after each set
20 Min Cap
Weightlifting
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
Auxillary Work
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop complete 10 second hollow hold
*Every time you stop complete 10 second hollow hold
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Spiderman Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Air Squats
*Progressively make the PVC game harder so you have at least 4 drops
Then,
Grab barbells and complete:
2 Rounds
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Pull-ups or scaling option