WOD

Monday 11-5-18

CrossFit Reaction – CrossFit

Warm-up

Shoulder Warm-Up (No Measure)

I. 2-3 minutes general aerobic warm up

II. 2 sets:

– 10 Wall angels

– 10 perfect air squats

– 5 scap push ups

– 5 scap pull ups

III. 2 Sets:

– 2 Strict + 3 Kipping Pull Ups

– 5 Tricep Banded Push Downs

Strength

A: Shoulder Press (5-3-1)

5 Reps @ 75%

3 Reps @ 85%

1 Rep @ 95%

Conditioning

B: Metcon (Time)

On a 10:00 clock:

Row 2K/ 1750m

Metcon (AMRAP – Reps)

in remaining time, complete:

AMRAP Devil’s Press (35/20)

Rx + (50/35)

Accessory Work

C: Metcon (AMRAP – Reps)

10 Minutes EMOM

E: Max Reps Pull-up (strict)

O:20 Banded Push Down

Score=total number of pull-up

Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *