01 Nov CrossFit WOD, November 2, 2018
Posted at 20:00h
in Work out of the day
11/02/2018
Warm-up
Metcon
Metcon (AMRAP – Reps)
Max Rep Strict Pull-ups
Rest 3:00-4:00 before moving to #2
Rest 3:00-4:00 before moving to #2
Metcon (AMRAP – Reps)
2) Max Rep Strict Chin-ups –
Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s
Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s
Metcon (AMRAP – Reps)
4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
Auxiliary Work
Banded Pushdowns: 3 x 30-50. Rest 30s
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
10 Burpees
Then, Review Pull-ups, Chin-ups