20 May CrossFit WOD, May 21, 2019
Posted at 20:00h
in Work out of the day
05/21/2019
Warm-up
Gymnastics
Push-ups (Max reps)
1a) Push-ups: 3 x submax. No rest
Chin Ups (Max reps)
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Burpees
18 Single Arm DB Hang Power Snatch (50, 35)
12 Single Arm DB Push Press (50, 35)
12 Burpees
18 Single Arm DB Hang Power Snatch (50, 35)
12 Single Arm DB Push Press (50, 35)
Metcon
Auxillary Work
1-Arm DB Rows: 3 x 25 ea. Rest 60s
10 Banded Pass Thru
15 Banded Pull-aparts
10 Pass Thru
15 Banded Pull-aparts – supinated grip
10 Pass Thru
15 Banded Facepull-aparts (hold end range for a 1 count)
Then,
Grab a light DB and complete:
2 rounds
8 Single DB Push Press Right/Left
8 Burpees