Saturday 1.05.19


CrossFit, CrossFit Strength, & Endurance

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


With a Partner
36:00 AMRAP
(Partners share reps any way)
200m Farmer Carry (50/35/Heavy)
100m Walking Lunges
50 Push-ups
30 Alternating, One-arm snatches (50/35/Heavy)


CrossFit Strength (Open Gym)

Close Grip Bench Press
1x3(55% 3RM)
1x3(62.5% 3RM)
3x3(67.5% 3RM)
2x3(72.5% 3 RM)
1x3(76.5% 3RM)

2 Super Sets
a. Hard Set DB Bench Press
b. Hard Set DB Bent-over Rows

3 Super Sets
a.Hard Set Tricep Band Pull-downs
b. Hard Set DB Lateral Raises
c. Hard Set L/R DB Bicep Curls
d. Hard Set Evil Wheels
*Add 1 rep or add weight relative to last week.