WOD 05/26/17
CrossFit 718 – A – CrossFit WOD
A1: Metcon (3 Rounds for reps)
3 RFQ of:
8 Each Renegade Row/
8 Each Floor Press/
8 Each 1 Arm Suitcase Deadlift
Try to go a little heavier than 05/19 if possible @21X1; Resting as needed.
-3 Minute Cap
Compare to 05/19/17.
A2: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP of:
8 Single Arm Swing Left (16/12Kg)
8 Single Arm Swing Right
8 Each 1 Arm K.B. Floor Press Hip Bridge
10 Ring Row Feet Elevated (20/18″)
@80-90% Sustainable Pace; 60 Seconds Rest
Single Arm K.B. (D.B.) Floor Press Hip Bridge=
https://www.youtube.com/watch?v=HFyb2XDVDd8
B: Bench Press (5@75% + 5/5@85% + 5/5/5@95% TM)
Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 03/28/17. Take TM and multiply by corresponding %. @20X1; Rest 90-120 Between Sets
C: Weighted Pull-ups (5 EMOM @55-75% X 8)
5 Minutes To WU To 50% of heavy set of 5 Reps from 05/12/17 + 5 Reps EMOM @55-75% X 8 Minutes @20X1
