CrossFit WOD, September 21, 2017

09/21/17

Warm-up
Warm-up
2rnds nft:

200m row
12/10 cal bike
25 – banded ski ergs

Weightlifting
Bench Press (*all at same weight)
complete 5 sets of 3 reps, all at heaviest possible.

** between each set complete a ME set of double unders. if you don’t have double unders you may either work on your doubles or complete a ME set of singles (capping singles at 50 UB reps).

Metcon
09/20/17 (Time)
5rnds for time:

60sec L-sit hold
40 – SDHP 45/35#

CrossFit WOD, September 19, 2017

09/19/17

Warm-up
Warm-up
2rnds nft:
(outside)

200m brief-case carry
10 – 1 arm kb swings (each arm)
10 – kb pp (each arm)
12 – weighted pistols (work on depth)

Strength
Split Push Press (*all at same weight)
complete 5 sets of 3 at medium heavy weight for you.
focus is midline stability.

Metcon
09/19/17 (Time)
5rnds for time:

400m run
30 – HR push ups