20 Sep CrossFit WOD, September 21, 2018
Posted at 20:00h
in Work out of the day
09/21/2018
Warm-up
Weightlifting
Floor Press (Weight)
1) Floor Press: 1RM. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
Warm-up
2) Metcon Prep:
2 Sets of:
5 Push press
5 T2B
10 Wallballs
2 Sets of:
5 Push press
5 T2B
10 Wallballs
Metcon
Last done on 6/22
Metcon (Time)
For time:
21-15-9
Push Press (135, 93)
T2B
*33 UB Wallballs after each set (20, 14)
*If you break during your wallballs Complete 10 Burpees on the spot
21-15-9
Push Press (135, 93)
T2B
*33 UB Wallballs after each set (20, 14)
*If you break during your wallballs Complete 10 Burpees on the spot
Auxiliary Work
DB Rollback Tricep Extensions: 3 x 15. Rest 60s.
*Can be done on the floor or a bench
*Can be done on the floor or a bench
5 Yoga Push-ups
5 Push Press
5 Wallballs
25 Banded Pull-aparts
Rest as needed.