Tuesday 7.3.18 CrossFit

Box Brief:
July 4th Holiday Hours
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1a): Close Grip Bench (5×5, build across to a heavy 5)
1b) 1-Arm KB Row w. a pause (2 count) 5×10
*Use one weight for all sets.
100% Coach Call
Complete as EMOM 10
Min 1. Bench
Min 2. KB Rows
Intent: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 60s between each movement until you’ve done 5 total sets of each


Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.  E.G., 10, 22, 9, 15, 15 = 71

Intent: Each set should be a consistent 20s of work without stopping. Barbell weight choices should be light. Effort should be around 85%. Today is intended to be less demanding.


Cuban Press 2.0: 3×8
– drag shrug + external rotation + y press + 3-5s lowering (thumbs up)