Wednesday 1.31.18 CrossFit


Every 3min for 4 Rounds
1a) DB Neutral Grip Bench Press: 4×8, AHAP.
1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom)
Intent: Superset of DB Bench/Banded Pulldowns. The purpose of this is work tricep group/lats/rhomboids. All sets should be challenging.

Metcon Prep

Every 2min for 3 Rounds
3 Hang Power Cleans + 3 S20H w. desired Metcon weight


“Rolling Stone”
15min AMRAP
21/18 Calorie Row
15 Hang Power Cleans (115,75)
12 S20H (115,75)
9 Burpee Box Jumps w. step down (24,20)
Rx: (95,65)
L2: (75,55) (20,15)
L1: (15/12 Cal Row) (65,35) (Burpees no Box)

Intent: Effort today for this piece should be around 70-80%. Use the row intervals for recovery staying consistent with output on the rower each round. Barbell weight choices should be light today. Sets for HPC/S20H should be 2 sets or less each round.

$ Out

3 Rounds
12 Seated DB Cleans
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions