Thursday - CrossFit
Coach's Warm Up/Mobility
3 working sets after warm up to find a 1 rep max for the day.
Make smart jumps please.
Warm Up, then 3 solid attempts at a 1RM
Bar x 10, 135 x 8, 185 x 5, 205 x 3, 225 x 2
245x1, 255x1, 260x1
Ring Rows (5x10)
You will do a set of 10 ring rows between every working set of Bench Press.
Please choose the most difficult variation possible. As well as change up grips. (Pronated, Neutral, Supinated)
10 Burpee-Pull Ups (CTB)
12 Alt. DB Snatch 50/35 (70/50)
Scale this with Jumping Pull Ups.
3x10 Lateral Raises
3x10 DB/BB Bicep Curl
3x10 Banded Tricep Pull Down.