Tuesday 6.26.18 CrossFit

Box Brief:
Wayne Rowing Skill Clinic 8:30pm-9:15pm


1a) Close Grip Bench (1RM, 5,4,3,2,
100% Coach Call, Every 90s-2min
– Grip just inside of shoulder width
– Beginners: 5 x 5, adding

1b) Banded Pulldowns: In between sets perform 15 reps

Intent: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width.


“Man Maker”
30 Man Makers (50,35)
Rx: (45,25)
L2: (35,20)
L1: (30,15)
15min time cap

Intent: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.


KB Tricep Extensions: 3×12