27 Sep CrossFit WOD, September 28, 2020
Posted at 20:00h
in Work out of the day
09/28/2020
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Push Press (Weight)
Thruster (Weight)
Out of the racks take 10 minutes to build to a heavy single thruster
Metcon
Metcon (Time)
4 Rounds
10 Hang Power Cleans (135/93)RX+(155/103)
15 Wall Balls (20/140
12/10 Cals on the Rower
rest 90 sec
10 Hang Power Cleans (135/93)RX+(155/103)
15 Wall Balls (20/140
12/10 Cals on the Rower
rest 90 sec
3 Sets of 3 Reps. All Working sets should be at 70%
of your 1 RM Push Press