CrossFit WOD, October 19, 2018

CrossFit WOD, October 19, 2018

10/19/2018

Warm-up
Review the TGU with no weight.

Then,
Grab a light KB and complete:
5 TGU on each side
5 Single Arm Russian Swings each
5 Single Arm KB Push press each
5 KB Front Squat on each side
5 American Swings
5 Yoga Push-ups

Weightlifting
Bench Press (Weight)
1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 "work sets"
1b) Banded Pull-aparts: 3 x 25. Rest 45s.

Metcon
Metcon
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)
Rx+:(Strict Pull-ups)
Metcon
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)
Rx+:(Strict Pull-ups)