Friday 5.18.18 CrossFit

Strength

1) Close Grip Bench (5×5 @ 50%, EMOM)
100% Coach Call
2) Pull-up Volume Accumulation
Change grip every other set ie. wide grip pullup, shoulder width pull-up, regular grip chin-up, close grip chin-up. Rest 90s, between each set
Rx+:(35 Strict Reps)
Rx: (25 Strict Reps)
L2: (20 Strict Reps)
L1: (25 Strict Reps, partner assisted)

Intent: Focus on upper-body strength work today. There are a variety of options for pull-up work today, but keep your reps strict and rotate your grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up as each grip carries a different emphasis.

Metcon

3 Rounds
AMRAP 3
300m Row
12 DB Power Cleans
Max DB Step Ups
– 1min Rest –
AMRAP 3
300m Row
9 DB Power Cleans
Max DB Step Ups
– 1min Rest –
300m Row
6 DB Power Cleans
Max DB Steps Ups
**Score total step Ups (L+R=2)
Rx+ (55,35)(20″)
Rx: (45,35)(20″)
L2: (35,20)(20″)
L1: (250m Row)(20,15)(18″)

Finisher

EMOM 9
Min 1: 1-Arm KB Row w. rotation: 3x10ea
Min 2: Heavy Banded Single Arm Banded Pushdowns: 3×10
Min 3: RKC Plank: 4x20s

By | 2018-05-16T15:59:34-04:00 May 17th, 2018|WOD|Comments Off on Friday 5.18.18 CrossFit