Saturday 12.08.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 4 of 5

Competitor/Fitness
35:00 AMRAP
400m Run
Unbroken* Set Toes-to-bar
Unbroken Set Thrusters (95/65/35%)
3:00 REST

*Your set ends if you drop off or put down the bar or when you stop consistent movement, so you cannot stop and "rest" hanging on the bar or in the front rack position.

CrossFit Strength (open gym)

Decline Bench Press
1x5(60%)
1x5(70%)
1x5(75%)
1x5(80%)
1x5(85%)

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