Saturday 12.01.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 3 of 5

Competitor/Fitness
3 Rounds for Time
30 Pull-ups
Run*

*Round 1: 1,200m Run
Round 2: 800m Run
Round 3: 400m Run

Run Scaling:
Sub 7:30 Mile: RX
7:30 - 10:00 Mile: 800-800-400
10+ Mile: 800-400-400

CrossFit Strength (open gym)

Decline Bench Press
1x5(60%
1x5(70%)
1x5(75%)
2x5(80%)

2 x Super Sets*
a. 10 DB Chest Flys
b. 10 DB Bent-over Rows
*Same weight as last week

3 x Super Sets
a. 10 DB Bench Press*
b. Hard Set Strict Pull-ups**
c. Hard Set Narrow Push-ups**
d. 10 DB Reverse Flys*
*Same weight as last week
**One more rep than last week