19 Nov CrossFit WOD, November 20, 2018
Posted at 20:00h
in Work out of the day
11/20/2018
Warm-up
Gymnastics
EMOM 8:
ODD Minutes: Handstand Hold x a total of 40s of work.
Rx+:(Free Standing Handstand Holds or Handstand Walking)
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns
ODD Minutes: Handstand Hold x a total of 40s of work.
Rx+:(Free Standing Handstand Holds or Handstand Walking)
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 53)
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 53)
Rx+:(95, 63) (5/3 Ring Muscle-ups after Hang Power Snatch)
Auxillary Work
Barbell Curls: 3 x 6 Reverse Curls + 6 Barbell Curls. Rest 60s.
*You’ll perform 6 Revere Curls (double overhand) then switch hands and perform 6 barbell curls (supinated grip)
*You’ll perform 6 Revere Curls (double overhand) then switch hands and perform 6 barbell curls (supinated grip)
3 Rounds w. an empty barbell
5 Hang Muscle Snatch
5 Knee Lifts
5 Hang Muscle Snatch
5 Kipping Knee lifts
5 Hang Power Snatch
5 T2B