17 Sep CrossFit WOD, September 18, 2018
Posted at 20:00h
in Work out of the day
09/18/2018
Warm-up
Gymnastics
sub-maximal" work means you’ll stop 1-2 reps shy of failure for each set of HSPU and strict pull-ups.
Handstand Push-ups (Max reps)
Gymnastics Endurance Week #1
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
Rx+:(Strict)
Beginner: Box Push-ups
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
Rx+:(Strict)
Beginner: Box Push-ups
Pull-ups (Max reps)
1b) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
10-8-6-4
Burpees
Alt. DB Snatch
*10s Elbow Plank after each set.