12 Nov CrossFit WOD, November 13, 2018
Posted at 20:00h
in Work out of the day
11/13/2018
Warm-up
Gymnastics
Push-ups (Max reps)
Push-ups: 1 x Max Reps in 60s.
Rx+:(1 x Max HSPU Any Style)
Rx+:(1 x Max HSPU Any Style)
Weightlifting
Dumb Bell Bench Press (Weight)
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
– build in weight
KB Rows (Weight)
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets
– one weight for all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 @consistent pace:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left
10 DB Hammer Curls
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left
10 DB Hammer Curls
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reveres Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups
Review
– DB Bench Press,
1-Arm KB Rows,
DB OH Carries,
Russian Twists w. plate,
DB Hammer Curls performing 10 reps with movements, 50 ft. with carry.