Saturday 11.03.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 4 of 5

Competitor/Fitness
For Time with Partner
100 Box Jumps (24"/20"/Low)
100 Kettlebell Swings (70/53/Med)
100 Knees-to-elbows
100 Wallballs (20/14/Light)
100 Burpees

CrossFit Strength (open gym)


Narrow Grip Bench Press
1x4(55%), 1x4(65%), 3x8(75%)

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 10.27.2018