Wednesday 9.19.18 CrossFit

Box Brief:
Wayne Endurance ONLY Bring a Friend Week

Registration Open for the Main Line Meltdown 21 Day Challenge.

Warm-up

3 Rounds
5 Yoga Push-ups
5 Push Press
5 Wallballs
25 Banded Pull-aparts
15 DB Roll Back Extension
*Rest as needed

Strength

Floor Press (1RM, every 2min 4,3,2,1.1.1 – Beginner: 5 x 5, bui)
Intent: Build to a 1-RM Floor press over the course of 6-7 sets. Make sure you have a spotter in place and try to beat your previous max by 5#s.

Metcon

“Bobby Axelrod”
For time:
21-15-9
Push Press (135,95)
T2B
*33 UB Wallballs after each set (20,14)(10’,9’)
*If you break during your wallballs Complete 10 Burpees
Rx+:  (135,95)(Reps of 30-20-10)(20,14)(12’,10’)
Rx: Listed in metcon
L2: (95, 65) (Knee Lifts) (14,10)
L1: (75,55) (Abmat Sit-ups) (10,8 not UB)
18:00 Cap

Last commpleted 6/22/18
Intent: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.

Finisher

5 Minutes of light cardio “Recovery” work

 

By | 2018-09-16T18:35:07-04:00 September 18th, 2018|WOD|Comments Off on Wednesday 9.19.18 CrossFit