27 May CrossFit WOD, May 28, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
6-12-18-24. . .
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
Weightlifting
Behind The Neck Jerk (Weight)
Behind the neck Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
– You may split jerk or push jerk (behind the neck)
Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
30 sec. machine
30 sec Jump Rope
10 band pull aparts
10 Alternating Single-Arm Dumbbell Bench Press
**2. Workout Prep**
2 sets
3 Dumbbell Bench (moderate)
10 Double Unders