08 Sep CrossFit WOD, September 9, 2019
Posted at 20:00h
in Work out of the day
09/09/2019
Warm-up
Weightlifting
Push Press x1 Split Jerk x1 (Weight)
Max in complex of:
1 Push Jerk + 1 Split Jerk
Rest as needed
1 Push Jerk + 1 Split Jerk
Rest as needed
Metcon
Metcon (Time)
For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 Push-ups
50 Pull-ups
RX += CTB Pull ups
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 Push-ups
50 Pull-ups
RX += CTB Pull ups
20 Min Cap
Auxiliary Work
Zottaman Curls: 3 x 10. Rest 60s.
Then
20 Wall Slides
20 Hollow Rocks
20 Banded Pass Thru
Then
With empty bar, review the push jerk and split jerk