Mon20150504

CrossFit Crescent – CrossFit

 

Fitness WoD

Find your 1 Rep Max Deadlift this week if you haven’t already!

Metcon (Time)

For Time

21 – 15 – 9

No Push-up Burpees

Hand Release Push-ups

Weighted Sit-ups 25# / 45#
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Rest 3 minutes then begin the following strength program

Metcon (6 Rounds for reps)

6 Rounds for Quality

Max Effort Strict Pull-ups

2 x Weighted Push-ups

Rest 60 seconds
STRICT Pull-ups, using a band is perfectly fine, just make them quality pull-ups.

Take however many pull-ups you did, double that number, that’s how many push-ups you do. If doing weighted push-ups, place a plate on your back. Otherwise scale to a box for these.

REST! This is not for time, it’s for QUALITY! So take your rest seriously.

Plank Hold on Rings (4 x Max Effort)

If you are having trouble holding the plank position on the rings, transfer to the floor. This plank position has the arms fully extended.

Sport WoD

Find your 1 Rep Max Deadlift this week if you haven’t already!

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Hand Release Push-ups

10 Ring Rows (Full Horizontal)
Rest Exactly 3 minutes before beginning the next WoD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

7 C2B Pull-ups

7 Ring Dips
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Do the following strength at your own pace for QUALITY

Bench Press (3 x 10)

Chest Flys (3 x 10)

Just like dumbbell flys, use plates in place of dumbbells.

Barbell Row (3 x 10)

Reverse Flys (3 x 10)

From the bent over row position, squeeze the shoulder blades together to bring the weights up out to the side, keeping the arms straight. Use plates.

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