23 Sep CrossFit WOD, September 24, 2019
Posted at 20:00h
in Work out of the day
09/24/2019
Warm-up
Weightlifting
Push Press x1 Push Jerk x1 Split Jerk x1 (Weight)
Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s.
Auxillary Work
2a) Rollback Triceps Extensions: 4 x 12-15. No rest.
2b) Inverted Rows – supinated grip: 4 x 12-15. Rest 60s.
2b) Inverted Rows – supinated grip: 4 x 12-15. Rest 60s.
Rest 5 Min Then
Single Arm Overhead KB Carry x 8 Minutes
20 Hollow Rocks
20 Shoulder taps
20 Banded Pass Thru
Then
3 Shoulder Press
10 Push Ups
2 Split Jerk.
10 Jumping Jacks
Then on the coaches call:
1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.