Tuesday 4.24.18 CrossFit

Box Brief:
Wayne Endurance Bring a Friend Week 4.23- 4.30

Warm-up

100 Single Unders
– Then –
Grab a light set of Dumbbells and complete
20 DB Renegade Rows (L+R=2)
5 Burpee Pull-ups
10 DB Push Press
50 Ft. each arm DB OH Carry
5 Burpee Pull-ups
– Then –
1min DUB or TU attempts

Strength

Push Press (1RM, 5,4,3,2,2,1.. Every 2min)
Beginner: 5 x 5, adding weight if form permits.
Intent:  Take 6-8 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.

Metcon

Every 4:00 x 5 sets:
5/3 Burpee Bar Muscle Ups
15 T2B
20 DB Renegade Rows (55,35)(L+R=2)
30 Double Unders
Single Arm OH KB Carry x 50’ea
*Score = time of 4th set
Rx: (Burpee Pull-ups) (50,30)
L2: (Regular Burpees)(Kipping Knee Raises)(30s DUB Attempts)
L1: (Regular Burpees)(Sit Ups)(30 Single Unders)

$ Out

Upper body Giant Set #3
1a) Seated Incline DB Curls: 3×8
1b) Prone Cobra Raise (external rotation): 3×10
1c) Prone Lateral Raise Pronated Grip: 3×10

 

By | 2018-04-23T09:33:17-04:00 April 23rd, 2018|WOD|Comments Off on Tuesday 4.24.18 CrossFit