Friday 8.17.18 CrossFit


1a): Bench Press (1RM 4,3,2,1.1.1.. Every 2min)
1b) In between sets complete 20 Banded Pull-aparts
Beginner: 5 x 5, adding weight each. Rest 2:00
Intent: Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number


CFML – Wayne  opened on 8.17.13
13min AMRAP
17 Hang Snatches (45,35)
8 Pull Ups
EMOM -complete 5 Burpees
**Score total reps, do not include burpees

Last completed 8/20
Intent: Today’s Metcon is intended to be done at 80% effort where your athletes have the goal of keeping their splits within 20s-30s of each other. In this case, starting off around 70% and adjusting your dynamic energy control (pacing) as the workout progresses is smart. Overall, HPS should be completed unbroken and pull ups in 2 sets.


5min Recovery Row