Wednesday - CrossFit

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05/18/2016

Coach's Warm Up/Mobility

Bench Press

3 working sets after warm up to find a 2 rep max for the day.

Bent Over Row (6-6-6-6)

Using a barbell, perform Bent Over Rows that ascend in weight every set.

Perform the rows with a SUPINATED grip.

Metcon (AMRAP - Reps)

AMRAP 8:
25 Double Unders
12 Front Squats 135/95
50 Double Unders
9 Front Squats 185/125
75 Double Unders
6 Front Squats 205/145
100 Double Unders
3 Front Squats 225/155

If you cannot perform the weights prescribed.

Scale:
Single Unders x 2

12 FS @ 45% of Full Clean
9 FS @ 60%
6 FS @ 65%
3 FS @ 70%

Do your calculations before you get to the gym :)

Post-Class Accessory

3x8 BB/DD Bicep Curl
3x5 Weighted Dips

Dan Shrum