Saturday 4.20.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy Week 3

 

CrossFit/Bootcamp
9 Rounds for Time
Relay-style after each round in
Teams of 3*
7 Left-arm DB/KB Thrusters (50/35/Heavy)
7 Right-arm DB/KB Thrusters
14 Alternating DB/KB Snatches
400m Run

*Each individual will complete 3 total rounds.

 

CrossFit Strength (Open Gym)

Bench Press:
1x5(50%),
1x5(60%),
1x10(60%),
2x10(65%)

9 x Super Sets
a. 1 Ring Dip (Perform as slow as possible)
b. 1 Pull-up (Perform as slow as possible)

3 x Super Sets
a. 12 Jumping/Banded Bar Muscle-ups
b. 12 DB Bent-over Rows
c. Hard Set Band Chest Flys
d. Hard Set Decline Weighted Sit-ups