WODs

CrossFit WOD, December 26, 2019

By December 22, 2019No Comments
Reformation

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 5 rounds, perform 3 Push Press. Increase the weight each round, try to match or increase from last week. Record your heaviest 3. Last week of 3’s!

Metcon
Reformation
5 Rounds for time: 15 Min Cap

50 Double Unders
8 Elevated Ring Rows
10 Push Press

Rx = 75/55# + Heel on floor RR
Rx+ = 95/65# + 12" box RR

* STIMULUS * Stay unbroken on the barbell for as long as possible. RR should be difficult but not to failure.

Mods – 1.) 50 Singles/25 DU Attempts 2.) RR angle 3.) PP weight

Extra Work
Metcon
4 Sets:

20 Banded Face Pulls
25 Banded Pull-aparts
30 Tricep Pull-downs

Can use a different band for each movement.