CrossFit WOD, October 8, 2019

Tuesday 8th October 2019

Warm-up
Warm-up
2 lengths of the rig bear crawl

3 rounds
5 walk outs
10 jumping air squats
10 hollow rocks

3 min pushing EMOM, with swings after the first 2 sets to loosen the shoulders then go for whatever pull ups you will be doing for the AMRAP after the 3rd.

5 min AMRAP of pull ups to start. Look to build volume or practice pull ups. Do not go to failure too early as you will spend too long looking at the bar.

Having a go an an Open wod, 18 mins is a long time to be moving a barbell so scale as needed. Look to go unbroken but steady on the box, aim to get the push press done in no more than 2 sets (if you cant you have gone too heavy) and agin 1 or 2 setrs of T2B.

Skill
Pull-ups (5 min AMRAP)
These can be strict/kipping/butterfly. Looking for MAX reps.

Two choices for people who dont have pull ups.
Use this time to practice and try to get your first reps or go banded and build volume.

Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

RX weights are 52.5kg/35kg.

PUSH PRESS, NOT PUSH JERKS. Legs locked.

Scale the weight of the push press that you could do the 12 reps in no more than 2 sets.

Scale T2B to kipping knee raise or sit ups.