02 May CrossFit WOD, May 3, 2019
Posted at 20:00h
in Work out of the day
05/03/2019
Warm-up
Weightlifting
Push Press (Weight)
Push Press:
5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
KB Rows (Weight)
1-Arm KB Rows: 4 x 10 ea. Rest 60s.
Metcon
Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 63)
75 Double Unders
20 Push Press (135, 93)
50 Double Unders
15 Push Press (155, 103)
100 Double Unders
25 Push Press (95, 63)
75 Double Unders
20 Push Press (135, 93)
50 Double Unders
15 Push Press (155, 103)
9 Min Cap
Auxillary Work
Banded OH Triceps Extensions: 4 x 15. Rest 60s.
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side