CrossFit Modern – CrossFit
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Warm-up (No Measure)
General
3 Sets
90s Row/Bike or Run
10 Alt. Bear Position Shoulder Taps
:20 Banded Deadbug
5-7 Banded Good Mornings
-into-
Depth Push-Ups
4 Sets: 3-4 reps
Bench Press
Build to a Heavy 2RM @RPE 8.5
Drop Sets:
Every 2:00 x4
3x 4 @85-80% of Heavy 2
1x Max Effort @70% of Heavy 2
If you are able to beat last weeks numbers GO FOR IT!
If not then that is okay, the weight should move well but the last rep should be somewhat of a challenge
During the drop sets we want as much SPEED off the chest as possible.
I ate a clock yesterday, it was very time-consuming. (Time)
RX
For Time:
20/15 Cal Echo Bike
18 Alt. DB Snatch (50/35)
12 HSPU
RX+
For Time:
20/15 Cal Echo Bike
18 Alt. DB Snatch (70/50)
16 HSPU
Scaled
For Time:
15/12 Cal Echo Bike
12 Alt. DB Snatch (50/35)
9 Pike Push-Up or 12 DB Seated Press
16:00 Cap
Target Time: Sub 12:00
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