xiolan

Weightlifting:

Wendler 5/3/1+ Bench Press

Close-Grip Bench Press
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*All percentages based on Wendler Max.

**Last set is for max reps.

 

Accessories:

10 minutes to complete:

3×4 Negative HSPU lower/Tempo HSPU/Defecit HSPU
3×6 Pendlay row

 

Metcon:

6-minute AMRAP of:

7 Push Press 95/65#
9 Burpees
11 Toes-to-Bar

80% Effort

Rest 3 minutes then proceed to Metcon 2.

6-minute AMRAP of:

9 Front Squat 115/85#
11 Ball Slams
30 Double Unders

80% Effort

 

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

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