07 May CrossFit WOD, May 8, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up
AMRAP x 7 MINUTES
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges
Strength
Metcon
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
(No Measure)
Strength – HOME
Metcon (Weight)
3 SETS
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)|(20/15)
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)|(20/15)
(Score is Weight)
Workout – HOME
Metcon
EMOM x 12 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 8 DB Renegade Row
MIN 1 – :45 Max Up-Downs
MIN 2 – 8 DB Renegade Row
(No Measure)