WOD

20
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are
performing a superset of submax
push-ups and submax strict pull-
ups. Submax = 1-2 reps less than
failure. These should be hard
sets. Rest a full 2:00 after both
movements. There should be no
breakdown in form.
– Metcon: Today’s metcon should
be a hard 80%-85% effort. You
have 60s rest after each
completed round which will allow
for partial recovery. Pick a
challenging pace and try to
maintain for the duration of the workout.

Warm-up

QOD: What current song drives you crazy?

Banded Complex of:

10 Banded Pass Thru

15 Banded Pull-aparts

10 Pass Thru

15 Banded Pull-aparts – supinated grip

10 Pass Thru

15 Banded Facepull-aparts (hold end range for a 1 count)

Then,

Grab a light DB and complete:

8 Single DB Push Press Right/Left

8 Burpees

*Remainder of time review DB Hang Power Snatch

Weightlifting

1a) Push-ups: 3 x submax. No rest.

Scaling:

– Box Push-ups or Box Dips

1b) Strict Chin-ups: 3 x submax. Rest 2:00

Scaling:

– Partner Assisted Chin-ups

*Denote total reps accumulated for each

Push-ups

Strict Chin Ups

Metcon

AMRAP 12:

12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s

L3: (45, 30)

L2: (35, 25)

L1: (30, 20) (7 Burpees per round)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Burpees

9 Single Arm DB Hang Power Snatch each arm (50,

35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s

L3: (45, 30)

L2: (35, 25)

L1: (30, 20) (7 Burpees per round)

Hypertrophy

1-Arm DB Rows: 3 x 25 ea. Rest 60s.

*These are meant to be done with same DB used in the Metcon – or lighter if needed