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WODs

CrossFit WOD, October 22, 2019

By October 20, 2019No Comments
Log

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (1 AHAP)
In 15 minutes, build to your heaviest Strict Press. Work up thru 5-6 building sets. Take rest between sets and record your heaviest 1. Do not put yourself in a compromised position to complete the rep.

Metcon
Log
2 Rounds for time: 14 Min Cap

30 Pull-ups
30 Push-ups
100 Double Unders

Rx = Pull-ups
Rx+ = Chest to Bar

* STIMULUS * Pace and manage reps in Round 1 so that reps do not fall apart in Round 2. Break up your pull-ups and push-ups from the beginning to avoid having to drop to 2/singles.

Mods – 1.) Banded/Jumping Pull-ups 2.) Knee down/Elevated push-up 3.) 150 Singles

Extra Work
Metcon
Barbell Row
3 sets of 10-12

Plank Holds
3 x 1:00

Same weight across for all 3 sets.
Plank is on forearms.