Friday 3.30.18 CrossFit


1) Bench Press 9×3 @ 50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip.
2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!


400m Row
Overhead KB Carry x 100 Ft. (55s,35s)
10 Hang Power Cleans (135,95)
Rx: (45s,25s) (135,95)
L3: (45s,25s) (115,80)
L2: (45s,25s) (95, 65)
L1: (35s,15s) (95,65 Barbell Rows in place of Hang Power Cleans)
*Alternate Rx+/Rx Row Options
400m Run or 30/24 Cal Bike or Ski Erg

Intent: Today we are looking for maintaining all of our row intervals around 70-75% effort. HPC Rows should be able to be completed in 2 sets or less. Don’t push harder than 75% today and focus on efficient pacing.

$ Out

1a) Barbell Curls: 3×10
1b) Alt. DB Curls: 3×10 ea
1c) Elbow Out Tricep Extensions: 3×15