CF 03/30/2018

CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats x 30s each then,

3 Rounds:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.

Strength

Bench Press

Speed Bench Press: 9 x 3 @50%, every 60s.

– Change Grip every 3 sets ie. close, medium, and wide grip.

Warm-up (No Measure)

Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Bike 30/25c

Overhead KB Carry x 100 Ft. (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on Overhead KB Carry weight if scaling
maintain all of our bike intervals around 70-75% effort. BB Rows should be able to be completed in 2 sets or less. Don’t push harder than 75% today and focus on efficient pacing. Overhead carries it’s important to keep core engaged and arms fully locked out overhead. you should be able to go the entire 100 ft. without dropping.

Accessory Work

Metcon (No Measure)

Barbell Curls x 10 No rest

Alt. DB Curls x 10 ea. No rest

Elbow Out Tricep Extensions x 15

Rest 60s.

3x