140806


Main – CrossFit

Weightlifting


Remember, add 5lbs to your actual 1RM push press then take 90% of that (round up) and use that as your training max.

Push Press (5 Reps at 75% of Training Max)

Push Press (5 Reps at 80% of Training Max )

Push Press (5+ Reps at 80% of Training Max)


Goal is to either match or better from 4 weeks ago.

Metcon

Boat Race (Time)

3 Rounds for Time
Row 500M
Run 400M
Rest 3:00

You must rest the entire 3:00, no cheating and starting early! Rest so you can keep the intensity HIGH.

PS yay cardio … ! 🙂

Extra

Pendlay Row (See below)


First build to a heavy set of five. No tempo, but keep it rather strict. Remember these must touch the ground each rep and then your chest.

Then complete 5 sets of 5 with a 3 second ascent, 3 second descent and a 1 second pause TOUCHING AND HOLDING against your chest. ONE whole second, not half a second, not a touch and go. Hold it and squeeze!

Ring Dips (6:00 AMRAP of STRICT Ring Dips)


Make these legit. Full depth and lock out each time. I would take 1 perfect ring dip over 100 shitty ass ring dips any day.

Try your best not to use a band. If you complete less than 20 in 5 minutes then finish the remainder with a band.

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