14 Oct CrossFit WOD, October 15, 2019
Posted at 20:00h
in Work out of the day
10/15/2019
Warm-up
Upper Body Warm up
3-Way Banded Shoulder + Lat Stretch x 30s each position
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Weightlifting
Split Jerk (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Calorie Row
15 T2B
15 DB Push Press (50, 35)
15 Calorie Row
15 T2B
15 DB Push Press (50, 35)
Auxillary Work
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)
– Build to a 1RM (3-4 singles above 90%)
– Sets may look something like: 3@50%, 2@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 1@101%.
– Beginner: Work on Technique or perform Push Press for a heavy triple.