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CrossFit WOD, May 31, 2019

30 May CrossFit WOD, May 31, 2019

Posted at 20:00h in Work out of the day by

05/31/2019

Weightlifting

Warm-up
AMRAP 7 at a slow pace:
8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)
8 Double DB Rows
16 Banded Pull-aparts (alternate between supinated and pronated grips)
16 Banded Pushdowns
Then,
Review Close Grip Bench Press
Review Ring Pull-ups
*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First
Bench Press (Weight)
1) Close Grip Bench Press: 8-6-4-2. Rest 90s.
– add weight each set building to a challenging double.
Pull-ups (Max reps)
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
Pull-ups (Max reps)
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
Barbell Row (Weight)
3a) Barbell Rows: 4 x 10. Rest 30s.
3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.
DB Lat Raises (Weight)
4) DB Lateral Raises: 3 x 15. Rest 60s.