CrossFit WOD, May 18, 2018

CrossFit WOD, May 18, 2018

05/18/2018

Warm-up
Foam Roll Lats x 30s each then,

3 Rounds of:

5 Hang Muscle Cleans
5 Push Press
5 Barbell Curls
5 Bent-over rows, pronated
5 Bent-over rows, supinated
5 Yoga Push-ups
Rest 40-60s, add light weight.

Weightlifting
Bench Press (Weight)
Speed Close Grip Bench Press: 5 x 5 @50%, rest 60s.

Gymnastics
Pull-ups (Max reps)
Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

Accumulate 25 strict pull ups.

Weightlifting
3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

Auxiliary Work
4) RKC Plank: 4 x 15-20s. Rest 60s.

Finisher:
60s Max Rep Push-ups