Mon20150518

CrossFit Crescent – CrossFit

 

Strength

—————————————————

Fitness

4 x 5 Negative Pull-ups

5 count drop

60 seconds rest between sets

————————————————-

Sport

4 x 10 Strict Ring Rows

Elevate the feet if possible

Do 1 and 1/4 Rows : Do a strict ring row, touch the chest, drop down about a quarter of the way, then pull up and touch your chest again. That’s 1 rep.

————————————————-

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

– 8 Weighted Lunges 75# / 55#

-10 Push Press 75# / 55#

-12 Ring Rows

200m Run
Rx+ is allowed.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

-10 Deadlift #115 / 75#

-8 Pendlay Row #115 / 75#

-6 Push Press #115 / 75#

400m Run
*Pendlay Row* – Like the Bent Over Row, but the bar must touch the ground and be brought to touch the chest for 1 rep.

Push Press is the limiting factor here, if you have trouble with the Rx weight, just use less for all 3 movements.

Rx+ is allowed.

Leave a Comment