Sunday 12.24.17 CrossFit

Strength

1a) “Bench Press” 5×5
5×5, build across1b) “DB Split Squats” 5×6
5x6ea

Intent:  Total body strength work today. Work to a challenging set in the bench press. Weights should be moderate for the split squats.

Metcon

9 Rounds
5 Burpees
10 Barbell Rows, Supinated Grip
20s Max Effort Bike, Row, Ski Erg, Sledpush (empty)
Rest 60s.
Score = total calories
Score 5 cals for ea sled push

Intent: You choose the weight. Try to move quickly on each set, around 85% of max HR.

$ Out

Option #1:
Run, Row, Bike, or Ski Erg for 10:00 at a Zone 1 Pace (conversational).
Option #2:
Sledpull Powerwalk x 10 minutes max distance at 1/2 BW
By | 2017-12-13T07:52:55-05:00 December 23rd, 2017|WOD|Comments Off on Sunday 12.24.17 CrossFit