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Thursday
Strength: Bench 10-8-6-4-2 (Start @ 70% of 1RM)
After each set - Athlete performs 5 DHPU's (or any variation of pullup)

Athlete will begin with the strength phase of the workout by completing 3-4 warmup sets on bench press. Then the athlete will complete 10 repetitions of bench press at 70% of your previously established one rep max. Immediately following your set of 10, you will move from the bench to the pull up station for your set of 5 pullups. This is to be completed as prescribed with the athlete adding weight as the sets descents with the final set being 2 repetitions of bench and 5 pullups.

Sellout: 5X Max Rep Dips (Rest as Needed)

For 5 sets - the athelete will try and establish the maximum number of repetitions of dips that can be done before failure. Rest as needed
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Endurance: @ the Box (at Elm City CrossFit)
Group will jog to the old box on Leeder Hill for the start
2x400, 1x800, 1x1200, 1x800, 2x400 or
2x400, 1x800, 2x1200, 1x800, 2x400
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Friday
WOD: 5 Rounds for Time (RFT)
20 KBS 55/35#
20 Double Unders (or 3x Singles)
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Saturday
WOD: "Fight Gone Bad" or "FGB"
Description, explanation and demo will be done Saturday before the WOD
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Sunday
Amnesty - Pick a workout that you may have missed during the week.

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