WOD - Thursday 2020-12-17

OVERVIEW

Something a little different today...what’s an Amwap?  As much weight as possible.  We’ll take a classic push/pull work split and try to move as much total weight as possible within 4 min. each of bench press and deadlifts.  Do you go heavy with lower reps, or lighter with more reps?  The choice is yours, so choose wisely.

WARM-UP

Mobility/Activation

  • Pec mash x 1 min each

  • Banded hip distractions x 1 min ea

Warmup 

  • 2 Rounds

  • Scap push-ups x 10

  • Ring rows x 10

  • 10 min. to build to working weights

WOD

Amwap 4:

Bench Press

Rest 4 min.

Amwap 4:

Deadlift

MIDLINE

3 Giant sets

Bent rows x 10

Tricep extensions x 20

COOL DOWN

Tricep stretch

Banded hamstring stretch



54 views0 comments

Recent Posts

See All

WOD - Saturday 2021-01-30

OVERVIEW Today’s WOD is a task-priority interval workout that will challenge speed, agility and capacity that provides short rest periods after each round allowing us to put near-maximal effort toward

WOD - Friday 2021-01-29

OVERVIEW Today’s WOD is a couplet of 400 m runs and handstand holds. Four rounds will be completed for time starting with a 400 m run and then accumulating 1 minute of a handstand hold. For the run

WOD - Thursday 2021-01-28

OVERVIEW Today’s WOD is a new benchmark called Andi. It consists of 4 exercises with 100 repetitions a piece and will be completed Chipper style which means you will complete all 100 repetitions of 1

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram