Wednesday 1.3.18 CrossFit

Strength

1a) Close Grip Bench (5 x 2.2.2 (10s) Clusters, every 2min)
1b) Banded Pull-apart
In between sets perform 15 Slow and Controlled Banded Pull-aparts

Metcon

12min AMRAP
1 Legless Rope Climb, 15′
12 Alternating DB Snatches (55,35)
200 Meter Run
Rx: 15′ Rope Climb (55,35)
L3: (45,25)
L2: (30, 15) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)

Intent: 12 minutes of consistent work using the 200m intervals as “active recovery”. DB Snatches are done ‘open-style’

$ Out

2 Rounds
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Weights are intended to be light
By | 2017-12-28T13:44:45-05:00 January 2nd, 2018|WOD|Comments Off on Wednesday 1.3.18 CrossFit