Saturday 10.20.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 2 of 5

 
 

BIKE RIDE IS CANCELLED

Competitor/Fitness:
Teams of 3,
21 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105/60%)

*Relay style after each full round. Each person will complete 7 total rounds.

**For teams of 2, rest 1 minute after each teamate has completed their round

CrossFit Strength (Open Gym)

Narrow Grip Bench Press:
1x4(55%)
1x8(65%)
2x8(70%)

2 Hard Sets
a. Russian Dips on Boxes
b. One-arm Ring Rows (Move feet further than last time)

3 x Super Sets*
a. Tricep Band Pull-downs
b. False-grip Strict Pull-ups
c. Strict Ring Dips
d. Standing Band Reverse Flys
e. GHD Sit-ups

Perform 1 more rep per set per exercise last time. Compare to 10.13.2018