03 Oct CrossFit WOD, October 4, 2019
Posted at 20:00h
in Work out of the day
10/04/2019
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
Dumb Bell Bench Press (Weight)
Curls (Weight)
1b) KB Hammer Curls: 4 x 10-15. Rest 60s.
– 1 warm-up set + 4 "work sets" with a challenging load for all sets
– 1 warm-up set + 4 "work sets" with a challenging load for all sets
Metcon
Metcon (Time)
Every 5:00 x 4 Sets:
15 DB Push Press (50, 35) (neutral grip)
15/12 Calorie Row
15 DB Hang Power Cleans (50, 35)
15 T2B
15 DB Push Press (50, 35) (neutral grip)
15/12 Calorie Row
15 DB Hang Power Cleans (50, 35)
15 T2B
**Score is slowest split
– 1 warm-up set + 4 "work sets" with a challenging load for all sets