CrossFit – Wed, May 10
Strength
Shock Method (Weight)
3 Sets:
6 Incline DB Bench Press- RPE 8
12 Pushups – RPE 7
25 Incline DB Chest Flys – RPE 5
-rest 2:00 b/t sets-
Log Score as DB weight for Bench Press
Pre-MetCon Warm-up
Metcon
Before it Breaks You (Time)
For time:
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips
2 Sets
1:00 Row (moderate)
5 Single Arm Dumbbell High Pull (moderate) (each side)
5 Single Arm Dumbbell Front Squat (moderate) (each side)
5 Box Jump w/Step Down (increase height each set)
:20 Ring Support Hold into :05 Controlled Descent
-Then-
Warm Up to Hang Squat Clean weight.
1 Set (at workout pace)
3 Hang Squat Cleans (at workout weight)
2 Box Jumps (at workout height)
1 Strict Ring Rips