7/19/19

CrossfitBurleson – CrossFit WOD

Strength

Metcon (No Measure)

“6-12-25 Protocol”

3-4 Rounds of:

6 Close Grip Bench Press (challenging weight)

12 Rollback Triceps Extensions

25 Banded Triceps Pushdowns

No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2/L1 Strength:

3 Rounds of:

12 DB Bench Press – pronated grip

12 1-Arm DB Rows each

15 Banded Triceps Pushdowns

Rest 2:00

Metcon

Sled Death Carry (Distance)

Max Distance in 18:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to be done at a time.

Alternate Option:

AMRAP 16:

10 Pull-ups

10 Box Jumps w. step down (24, 20)

200 Meter Run

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (20, 15 Step-ups)

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