Saturday 9.14.19

Daniel, Emily, Brian

Daniel, Emily, Brian

CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 3 of 4

 

CrossFit/Bootcamp
For Time with Partner
50 Lateral Burpees over Planking Partner
50 Deadlifts (185/135/45%)
50 Wallballs (20/14)
50 Push-ups
50 Wallballs
50 Deadlifts
50 Lateral Burpees over Planking Partner

 

CrossFit Strength (Open Gym)
do class OR Open Gym


Incline Bench Press
1 x 8 (55% 8 RM)
1 x 8 (70% 8 RM)
1 x 8 (87.5% 8 RM)
1 x 8 (92.5% 8 RM)
1 x 8 (97.5% 8 RM)

2 x Super Sets:
a. 12-ish DB Chest Flys
b. Hard Set V Sit-ups

3 x Super Sets
a. 12-ish DB Bench Press
b. 12-ish DB Reverse Flys
c. 20-ish GHD Sit-ups