26 Sep CrossFit WOD, September 27, 2019
Posted at 20:00h
in Work out of the day
09/27/2019
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
Metcon
Surprise (Time)
For time:
20-15-10-5
Push Press (135, 93)
Burpee Pull-ups
14 Min Cap
20-15-10-5
Push Press (135, 93)
Burpee Pull-ups
14 Min Cap
Auxillary Work
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Banded Pushdowns
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each