Main – CrossFit
Main WOD
Metcon (Time)
Around the World
30 min aerobic recovery
using varied movements
SWOD
A-SW: Bench Press (3 x Max Reps @ 55%)
B1-SW: Banded Cross Pulls (4 x 8)
Drape a band over pull up rack, grab an end with each hand, squeeze your grip tight, keep arms tensed as much as possible, pull down to sides with straight arms. Keep shoulder blades retracted.
*30 sec rest b/t B1 & B2.
B2-SW: Seated DB “Power Cleans” (4 x 8)
Not really a power clean but a movement to work external rotation.
*90 sec rest b/t b2 & b1.
http://www.youtube.com/watch?v=kvVEz-tBgvg&feature=kp
C-SW: Single Arm Kb OH Press (4 x 10 each side)
D1-SW: Snatch Grip Shrugs (3 x 10)
Strict shrug with snatch grip.
*Rest ~30 b/t D1 & D2.
D2-SW: Straight Barbell Curl (3 x 10)
*Rest 90 b/t D2 & D1.