Friday, 4-26-19
25 min to complete
4×10 BB Bicep Curls
4×10 Weighted Bench Dips
4×8 Heavy DB bicep curl
4×10 French Press
4×20 Banded Tricep Pull Down
10 min AMRAP
10 T2B
10 V-Up
10 Medball Twists 20/14
10 Wall Ball 20/14
25 min to complete
4×10 BB Bicep Curls
4×10 Weighted Bench Dips
4×8 Heavy DB bicep curl
4×10 French Press
4×20 Banded Tricep Pull Down
10 min AMRAP
10 T2B
10 V-Up
10 Medball Twists 20/14
10 Wall Ball 20/14
CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
Warm up: 3RDs at easy pace 10 DB Upright row to press 10 BB Strict Press 10 BB bent over row 10 BB Good Mornings 12 min EMOM – Not TnG. Min 1 & 2: 3 Power Snatches 60% 1RM Min 3 & 4: 2 Power Sntaches 65% Min 5 & 6: 1 Power Snatch…
3RDs 12 Reverse hypers 10 BB Deadlifts 8 KBS 4 Ring Rows Deadlift 10 @ 50% 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 65% 15 min to complete “Nate” 20 min AMRAP 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 2:1 8 KBS 70/53
WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM