Put It Up CrossFit WOD for Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Daily Workout for Apr 19,2019 en-us Fri, 19 Apr 2019 00:00:00 MST Fri, 19 Apr 2019 10:38:19 MST Put It Up CrossFit WOD for Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 METCON 4/19/19 Fri,Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Fri, 19 Apr 2019 00:00:00 MST 3 Rounds For Time:<br /><br />Run-400 m<br />Hang Powersnatch-21 reps (75#/55#)<br />Thruster-12 reps (75#/55#)<br /><br />Goal: Sub 12, CAP at 15 minutes. <br /><br />Tip: The run is a large chunk of the workout, make sure to attack it with a fast pace. The weight you choose should ideally allow you to do your barbell movements in two sets or less. <br /><br />Purpose: This workout pairs a cardio intensive item with two barbell movements, one being a pull, the other being a push. The weight on the bar is light, enabling you to have high power output. The complementary nature of these movements allows you to keep intensity high!<br /><br />Purple Rx+: 95#/65#<br />Blue Rx: As written<br />Orange Rx2: 65#/45#<br />Yellow Rx3: 45#/35#, sub 300 m run, <br />White MODWOD: Sub 200 m Run, SA DB Snatch, SA DB Thruster (6 per side) RINGS CYCLE 4/19/19 Fri,Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Fri, 19 Apr 2019 00:00:00 MST w/ a 20 min Timer:<br /><br />A1. Ring Dip-5x5<br />A2. Pendlay Row-5x8<br />REST 1-2 minutes<br /><br />If you have extra time accumulate:<br /><br />30 Barbell or Banded Skull Crusher OR 30 Barbell or Banded Bicep Curl.<br /><br />Try to build heavier than last week! We are still looking for consecutive sets. Make sure to rest at least one minute between super sets. <br /><br />Blue Rx: As written<br />Orange Rx2: Sub 5x5 negatives OR Band Assisted (do the opposite of what you did last week)<br />Yellow Rx3: Use matador station for negatives<br />White MODWOD: Sub feet assisted matador dip, bench dip, or band assisted push up x 10 reps. SHRED 4/19/2019 Fri,Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Fri, 19 Apr 2019 00:00:00 MST FRIDAY FUN DAY!!<br /><br />In teams of 2 for 25 minutes, perform... <br /><br />20-18-16-14-12-10-8-6-4-2-4-6 ETC.. <br />- Pull ups <br />- Double DB thrusters<br />- TTB<br /><br />*Partition reps as desired... I would split the higher reps in half and when you get to the lower reps you dont necessarily need to split the reps in half. While one partner works, the other is on a machine. Just get as far as possible!<br /><br />SCORE is for max calories <br />-----------------<br />ROMWOD:<br />- lats, shoulders, core WARM UP 4/19/19 Fri,Apr 19,2019 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20190419 Fri, 19 Apr 2019 00:00:00 MST FOAM ROLL- Calves, Quads, Lats, Traps<br /><br />GROUP WARM UP <br /><br />Jog 200 m OR Shuttle Jog-1 min<br />DB OH Carry-40 m R/L<br />DB Row-10 reps R/L<br />DB Front Squat-10 reps<br />DB Strict Press-5 reps R/L<br />DB Thruster-5 reps R/L<br />---------------------------------<br />Thumbs Up-10 reps <br />Breaststrokes-10 reps<br />Reverse Plank-30 secs<br />---------------------------------<br />Snatch Grip Deadlift-5 reps<br />Hang Snatch High Pull-5 reps<br />Hang Powersnatch-5 reps<br />---------------------------------<br />Rig Calf Stretch-30 secs R/L<br />Dip (ring, matador, bench)-5 reps (slow eccentric)<br />---------------------------------<br />Begin Weightlifting<br /><br /><br />COOLDOWN<br /><br />Banded Bully-2 mins R/L<br />Upper Back and Calf Smash